Day 1
We are not programming metcons this week due to Granite Game Qualifier workouts.

5×3 Box Jump + Depth Drop
Pair w/ 20 Banded Pull-apart

5×2, 5×1 Back Squats
Choose following option based off sticking point: Add wt. to 5×1
• Add weight from last week
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric

5×5 Bench Press

3×8 Bulgarian Squat + 1 Min Chinese Plank


Day 2

3 Strict Press + 5+ Push Press + Max Effort Handstand Walk x 5

5x
5 Weighted Strict Pull-up + 7-10 IYT

50’ Yoke Carry + 30 Second Static hold x 5


Day 3

Tempo Front Squat 1xMax Weight 3/3/x/3

5×10 Weighted Cossacks Each + RMU/BMU moderate rep

400M Reverse Sled Pull


Day 4

Segmented Clean Pull 5×1
1”, Knee, High Hang – pause 2-3 seconds at each position, pull at high hang, approximately 80-85%
Pause 2-3 at hip, knee, 1”

5x
8-10 KB/DB SLRDL
50’ Waiters / Suitcase Carry
15+ GHD Back Extensions


Day 5

Snatch Heavy for day
Start working sets @ 60% and increase by 3-5% until 3 misses

Clean & Jerk Heavy for day
Start working sets @ 60% and increase by 3-5% until 2 misses

3-5x
8 + weighted step ups (no higher than 20”)
10 Barbell Bent over row
10 + Barbell Rollouts
Max Effort hollow hold