Monday
12 minutes to establish a 1rm heaving Snatch Balance.

-then-

3 round for time of:

Run 400m
20 Burpees
20 Absolutely Vertical KBS 24/16kg


Tuesday
1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

1a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.


Wednesday
5X2 Snatch @ 85% – rest 75 second

-then-

3 rounds for time:
5 Overhead Squats 60Kg/40Kg
20 Wall Balls 20/14#
30 Double Unders
20 Toes To Bar
30 Double Unders


Friday
12 minutes to establish a 1RM Hang Snatch (squat is preferred).

-then-

5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/24″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24″


Saturday
12 minutes to establish a 1RM Power Clean & Push Jerk.

-then-

Run 800m
50 Wall Balls 20/14#
30 Pullups