Monday
20 minutes to establish a 1RM Jerk.

Notes: Any style, racks may be used.

-then-

“Diane”

21-15-9 of:

Deadlifts 100Kg/70Kg
HSPU

For time.

Tuesday
30 minutes to establish a 1RM Back Squat.

-then-
1 mile run.

Wednesday
EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

-then-
15 minutes to establish a 1RM Weighted Strict Pullup.

Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.

-then-

500m Row

For time.

Friday

20 minutes to establish a 1RM Deadlift.

-then-
3 Rounds of:
400m Run
21 Wall Balls
12 HSPU

Saturday

20 minutes to establish a 1RM Snatch.

-then-
The Lacee Kovacs ladder – 10 min. AMRAP:

1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
4 C&J 60/40kg, 4 Burpee/Pull-up*, 40 Double Unders
5 C&J 60/40kg, 5 Burpee/Pull-up*, 50 Double Unders
… etc.
* Men: C2B/Women: regular pull-ups