Day 1
Strength:
Back Squat 1 Rep Max

Conditioning:
2007 Games Event 1
For time:
Row, 1000 m
then
5RFT
25 Pull-ups
7 Push Jerks, 135/93lb lbs

20 Minute Cap


Day 2
Conditioning:
Reps of 10,9,8,7,6,5,4,3,2,1
Front Squat 135/93lb
• 1 Rope Climb after each set

10 Minute Cap

@ 15 Minutes

For time:
20 Hang Power Cleans 185/118
20 Muscle-ups or 30 Strict Dips


Day 3
Strength:
Bench Press 1RM

Conditioning:
AMRAP3
10 Handstand Push-ups (strict)
10 Toes-2-Bar
10 Deadlifts 185/123lb

Rest 2 Minutes

AMRAP3
7 Handstand Push-ups (strict)
7 Toes-2-Bar
7 Deadlifts 225/153lb

Rest 2 Minutes

AMRAP3
5 Handstand Push-ups (strict)
5 Toes-2-Bar
5 Deadlifts 255/163lb

Accessory: 
3-5RNFT
50’ Handstand Walk
50’ Overhead Yoke Carry


Day 4
Olympic Lifting:
Every 3 Minutes for 12 Minutes
Hang Power Clean + Hang Clean 4x(2+1)

Snatch Balance 3×2

Conditioning:
For time:

50/40 Cal Bike
50 Double Unders
50 Goblet Squats 53/35lb
50 Double Unders
50 Kettlebell Swings 53/35lb
50 Double Unders
50/40 Cal Row


Day 5
Olympic Lifting:
Heavy 1 Rep Split Jerk

then
3×1 @ 80%

Strength:
3×5-10 Strict C2B Pull-up

Conditioning:
Every 3 Minutes for 15 Minutes

7-10 Unbroken Thrusters 135/93lb
5-10 Unbroken Bar Muscle-ups


Day 6
Olympic Lifting:
1 Rep Power Snatch

Conditioning:
3 Person Team AMRAP 30

100 Power Snatch 145/93lb
Max Effort Cal Bike

Only 1 athlete working at a time. Switch every 30 seconds. 2:1 work/rest ratio. Score is total calories