Monday
15 minutes Tall Clean Practice (go to a 1RM if technique is sound). DEMO VIDEO

-then-

3 rounds for time of:

7 Hang Squat Cleans @ 70/45Kg
21 Burpees
35 Double-Unders

Tuesday
Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of Tuesday, May 22nd, 2012 (3RM = 100%)

-then-
4 Rounds of:
200m Run
20 C2B Pull Ups
20 Front Squats 45/30Kg

Rest 1 minute between rounds.

Wednesday
7X1 Clean off High Blocks (above knee) + 2 Split Jerks – heaviest possible, rest 60 sec.

-then-

10 minute AMRAP of:

7 Push Press 70% of max used above
30 Lateral Bar Hops
15 V-Ups

Friday
15 minutes to practice the Split Jerk or establish a 1RM.

-then-

15 minutes AMRAP of:

7 Power Cleans 80Kg/55Kg
30 OH Walking Lunges (steps) 20Kg/12.Kg Dumbbell
15 Wall Balls 20/14lbs

Saturday
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed

-then-
5 rounds for total run time and total reps of:

Sprint 200m
ME UB Thrusters @ 70Kg/45Kg

Rest 1:1