Wednesday

5 RFT:

14 x KB Swings (24/16kg)

7 x Hang Power Cleans (60/40kg)

14 x Back Squats

7 x HSPU

MOD 1 - 40/30kg

MOD 2 - 32/24kg, 70/50kg

Tuesday

For Quality with no clock:

12 - 10 - 8 - 6

Touch n Go Squat Cleans (60/40kg)

Push Jerk

MOD 1 - 40/30kg

21/15/9

Pull Ups

Bar facing burpees

200m

Monday

12 Minutes - 3RM Overhead Squat

AMRAP 8:

15 x Power Snatches (40/30kg)
25 x Box Jumps

MOD 1 - 30/20kg
MOD 2 - 50/35kg

Saturday

A) 12 Mins - 3RM Touch & Go Squat Clean

B) "Grace"

For Time:

30 x Clean & Jerks (60/40kg)

MOD 1 - 40/30kg

C) For Time:

40 x Burpee Bar Touch

rest 2 minutes

40 x Burpee Bar Touch

Friday

10 RFT:

20 x Wall Balls 

10 x Pull Ups

Split reps evenly, 1 person working at a time.