Monday
15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.

-then-

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

For time.

Notes: KB Thrusters should be performed with 2 KBs.

Tuesday
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

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

-then-

5 rounds for total time of:

20 KB Swings 32/24kg
10 Push Press 50Kg/35Kg

Rest 1:1

Wednesday
7 x 1 Hang Cleans, rest 60 seconds

-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) 3X8 Good Mornings – heavy, rest 30 sec.

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.

Friday
EMOM for 10 minute 1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).

-then-

In 12 minutes complete:

100 Double-Unders

AMRAP of…

7 Deadlifts 125Kg/80Kg
25 Burpees

Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.

Saturday
“Baseline”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

or

“Fran”
21-15-9
Thrusters 45Kg/30Kg
Pull Ups

or

“Amanda”
9-7-5
Muscle Ups
Snatches 60Kg/40Kg