Monday
7X1 Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.

-then-

4 rounds for total working time (not including C2B) and total reps of C2B:

50 Double-Unders
10 Push Jerks @ 50Kg/35Kg
*Rest 30 seconds before C2B.

ME UB C2B Pullups
*Rest 1 minute before starting next round.

Tuesday
Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

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

-then-

3 rounds for time of:

20 BB OH Reverse Lunges 50Kg/35Kg
25 Lateral Burpees

Wednesday
5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

-then-

12 minute AMRAP of:

8 Power Cleans 60Kg/40Kg
12 Toes to Bar
16 Hand Release Pushups

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

-then-

4 rounds for total working time of:

7 Split Shoulder Press 45Kg/30Kg
Run 200m
14 Over the Box Jumps 24/20″ (landing on top is acceptable)

*Rest 1 minute between each round.

Saturday

7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Heaviest possible.