Monday
3 Position Snatch (Floor to Hi Hang)

10 Burpee Lateral Bar Hops
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 60Kg/40Kg

Tuesday
LBBS
5 @ 90%
Rest 2 Minutes
4 @ 90%
Rest 2 Minutes
3 @ 90%

% is based off 1RM HBBS

-then-
7 minute AMRAP of:

50 Double-Unders
15 HSPU

Notes: HSPU are regionals standard.

Wednesday
10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).

-then-
4X400m Run – Rest 1:1 (all out efforts)

Friday
EMOM for 10 minutes:

2 Deadlifts @ 60%

-then-

4 rounds for total reps of:

2 minutes ME KB Swings @ 24/16kg
-1 minute rest
1 minute ME Wall Walks
-1 minute rest

Saturday
20 minutes to establish a 1RM Snatch.

-then-
4 Rounds:
5 Front Squats (80Kg/50Kg)
10 DB Push Presses (20Kg/12.5Kg)
1 Sled Run (+50Kg/+15Kg)

Rest 2-3 mins approx.