Monday
12 minutes to establish a 1RM Heaving Snatch Balance:

-then-

12 minute AMRAP of:

7 Strict Pullups
14 Pistols (alternating)
21 V-Ups

Tuesday
Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM

-then-

“The (medium) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 70Kg/45Kg
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

Wednesday
12 minutes to Practice the 3 Position Snatch.

-then-

Run 400m
20 Pull ups
10 HSPU
Run 400m
15 Pull ups
8 HSPU
Run 400m
10 Pull ups
5 HSPU

For time.
Friday
15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.

-then-

For total time:

25 Burpees

3 rounds of:
15 Ring Dips
50 Double-Unders

25 Burpees

Saturday
12 minutes to establish a 1rm Snatch.

-then-
3 Rounds for time:
7 Muscle-Ups
21 DB Thrusters @ 15kg/10Kg