Monday
12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).

- then -

3 rounds for time of:

50 Lateral Jumps, 12″
20 DB OH Walking Lunges, Right Arm
10 Alternating DB Snatches
20 DB OH Walking Lunges, Left Arm

Tuesday
15 minutes to a establish a 3RM Back Squat.

-then-

3 rounds for total reps of:

90 sec. ME (Max Effort) Power Cleans 60Kg/40Kg
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

Wednesday
12 minutes to practice the 3 Position Snatch.

-then-

3 rounds for time of:

30 Front Squats @ 50Kg/35Kg
15 T2B
15 Lateral Box Jumps 20″/16″ DEMO VIDEO

Friday
4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.

-then-

12 minute AMRAP of:

3 Wall Walks
Run 200m
15 Push Press 45kg/30Kg

Saturday
Metcon Testing
“Baseline”
Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

“Fran”
21-15-9
Thrusters (45Kg/30Kg)
Pull Ups

“Amanda”
9-7-5
Muscle Ups
Snatches (60Kg/40Kg)