Monday

Build up to a heavy complex 

1 Snatch Deadlift +
1 Hang Power Snatch +
1 Power Snatch

12 minute AMRAP
50 Double unders 
7 Power Snatch 50/35kg 
50 Double unders 
7 Push Press 50/35kg

Tuesday

Pause back squat 5×5

10 minute AMRAP 
10 Pull ups 
20 Weighted step ups 22.5/15kg

Wednesday

Build to a heavy hang squat clean 

3 Rounds 
15 Hang squat cleans (60/40kg)
35 sit ups 

15 minute time cap

Thursday

  A1) Bench press 9-6-3-9-6-3
A2) Chin ups 5×5-1

B1) Half kneeling KB press 4 x 10
B2) Dumbbell row 4 x 10

C1) Bicep curls 4 x 8-12
C2) Bodyweight tricep extensions 4 x 8-12

Friday

5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20″
• 30 Wall Balls 9/6kg 

30 minute time cap

Saturday 

4 rounds 
40 seconds Bike 
40 Seconds Russian Kettlebell swings 24/16kg
40 Second Plank 
2 minutes rest 
40 seconds row 
40 seconds Burpee over the row 
40 seconds Russian twists 6/4kg 
2 minutes rest