Monday
Snatch- 1×3 @ 60% 1×3 @ 70% 1×2 @ 75% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90%
Strict Pull Ups- 3×6 (use weight of possible)
12 min AMRAP
5 C2B
10 HSPU
20 Wall Balls
Tuesday
Front Squat 1×5 @ 70% 2×4 @ 80% 2×3 @ 90%
8 Min AMRAP
3 Deadlifts 225/125 RX 275/175 RX+
7 Lateral hand release burpees
Wednesday
Strict Press 1×3 @ 85% 1×2 @ 89% 1×1 @ 93% 1×4 @ 82%
Then
1x Max reps @ 82%
Then
1x Max Reps HSPU (start strict and go to kipping when failure approaches, 1 reset allowed)
4 Rounds:
300m Run
30 HR Push Ups
Thursday
Clean w/ pause at the knee- work to heavy single for the day
21 Thrusters 95/65 RX 115/85Rx+
21 KB Swings
300m Run
15 Thrusters
15 KB Swings
300m Run
9 Thrusters
9 KB Swings
300m Run
Friday
Walking lunges (use 2 kb’s) 10x length of platform
Then
Squat 1×20 +5-10lbs from last week, -5-10lbs if unsuccessful last week
10 min AMRAP
10 Box Jumps
50 Double Unders
