Monday
7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.

-then-

4 rounds for total reps of:

In 90 seconds perform 50 Double Unders then with the remaining time perform AMRAP of OHS @ 50Kg/35Kg.

*Rest 90 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

Tuesday
5X5 Back Squats @ 75% – rest 90 sec.

-then-

1 minute AMRAP of Jerks @ 80Kg/55Kg

-then (no break)-

100 Burpees for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 80Kg/55Kg

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 80Kg/55Kg

Score is total number of Jerks and total time for Burpees.

Wednesday
15 minutes Push Jerk practice/testing.

-then-

1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Clean Hi-Pulls (chest height) – medium/heavy, rest 30 sec.

Friday
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

5 rounds for total reps-

1:30 AMRAP of:

10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 50Kg/35Kg

*Rest 1:00 after each round.

Saturday
EMOM for 7 minutes:

2 1 1/4 Front Squats @ 75%

-then-

7 rounds for time of:

20 Push Press @ 35Kg/25Kg
20 OHS @ 35Kg/25Kg