Monday
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.

-then-

3 rounds for time of:

14 Burpee Over-the-Box Jumps 24/20″
21 KBS 24/16kg
28 Shoulder Touches

Tuesday

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 80Kg/55Kg
Muscle-Ups

For time.

Wednesday
15 minutes Split Jerk practice.

-then-

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.

Friday

7X1 Power Clean & Power (Push) Jerk – heaviest possible, rest 60 sec.

7 Push Press 80/55Kg
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 80/55Kg
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 80/55Kg
14 Lateral Box Jumps 24″
21 T2B

Notes: Lateral Box Jumps should be performed with both feet touching the top of the box, however, full hip extension on top of the box is not necessary.

Saturday
1 Front Squat every EMOM for 7 minutes @ 85%.

-then-

AMRAP 7
7 Wall Balls
14 Burpees
21 Double Unders

-then-
2 minutes ME Rope Climbs