Training Week 10 (Last Week For Summer Fit Club)

Monday:

AM Session:

A: Dead Lift Clusters 1.1.1.1.1 x 5 Rest 3:00

B: 3 Rounds for time

25 KB Swings 

25 Burpees

PM Session:

A. Halting snatch Deadlift @ 1123; 4 x 3; rest 90 sec
B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5, Rest 1 Minute
C. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

Tuesday:

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance x 5; rest 90 seconds (light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4; rest 3 min (Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ)

 +

1 Set:
1 Minute AMRAP WallBall
1 Minute AMRAP Ring Dips / Push Ups
1 Minute AMRAP Box Jumps
1 Minute AMRAP crab walk

Thursday:

A. 2 Tall Split Jerks x 5 rest 90 seconds

+ 3 Sets: 10 burpees AFAP
20 unbroken chin ups (or 1 set amrap)
Run 400 m @ 90% Rest 3:30 b/t sets

Friday:

A. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5 rest 1 minute
+
For time:
50 Thrusters 95/65
50 KBS 55/35
25 Thrusters 95/65
25 KBS 55/35 *10 Minute cap