Monday
A.
Split Jerk
5×5

B.
4 RFT
100 DU’s
30 KB swings
20 Goblet squats
Rest 1 min after every round.

Tuesday
A.
Squat Clean
6×3 70% (2 sec hold @ bottom)

B.
3 RFT
25 Power Clean and Jerks 95/ 65
20 Ring Dips
15 Box Jumps

Wednesday
A.
Snatch
5×3 build to heavy

B.
For Time
21 DB/KB Snatches 53/35
400 meter run
18 DB/KB Snatches
400 meter run
15 DB/KB Snatches
400 meter run
12 DB/KB Snatches
400 meter run

Thursday
A.
Skills work
Handstands, Kipping, DU’s

B.
15 AMRAP
For 5 mins do as many burpees as you can then rest for 1 min then
10 Broad Jumps
15 C2B
20 Ab Mat sit-ups

Friday
A.
Back Sq
5,4,3,2,1,2,3,4,5 (stay light)

B.
Run from the Bear Complex @ 135/105
5×5

200 meter run
1 Power clean
1 Front Sq
1 Push Press
1 Back Squat
1 Behind the head Push Press

1 set equals 5 movements 5 times. Every time you start a new set you have to run 200 meters