Monday

A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D.
Every 5 minutes, for 15 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups
400m Run

Wednesday

A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
C.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps
(use Games standards on the box jumps – open hip at top with feet on the box)
Rest exactly 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand

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Ask The Doc: Why We Develop Bad Knees

Friday

Strength
Make Up
 DB Walking Lunges 3 sets of 8 each leg
Hand Stand Push Up Practice or 2 sets ME Unbroken
Hand Stand Walk or Shoulder Touch Practice

W.O.D.
9 Rounds
5 DB Thrusters 50 lbs
5 Strict Chin Ups
10 Sit Ups

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