Monday
1X20 Back Squat

Notes: There will be warmup sets, but this will be a single set test. It should be an absolute maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.

-then-

30 Burpee Over-The-Box Jumps 24/20?
30 Toes to Bar
30 Push Jerks 60Kg/40Kg/
Run 1K

For time.


Tuesday
5X3 Snatches (full squat) @ 70% – rest 60 sec.

4 rounds for total reps of:

3 minute AMRAP of:

30 Overhead Squats (30Kg/20Kg)
30 Double-Unders

Rest 2 minutes after each round.


Wednesday
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

-then-

4 rounds for time of:

3 Power Cleans 85Kg/55Kg
14 Shoulder Touches (alternating)
21 Wall Ball 20/14#

*20 minute time limit.


Friday
20 min AMRAP of:

Run 400m
12 Hang Squat Cleans 60Kg/40Kg
12 Burpees


Saturday
1RM Jerk

-then-

AMRAP 7
7 Power Snatches 50Kg/32.5Kg
14 Push Ups (HR)