Day 1
Strength:

3×5 Front Squat
 @70%
First rep of each set is 3-5 sec pause squat

1×8 Front Squat @ 60-65%

Olympic Lifting: 
3×3 Split Jerk up to 80%

Conditioning:
5x
Station 1: Power Clean + Jerk Station
Station 2: Pull-ups (c2b) * don’t rip!!
Station 3: Dumbbell Thruster 40/30lb
Station 4: Row for Cal
Station 5: Double Unders

– 40 seconds of work, 20 seconds of rest. Post total reps


 

Day 2
Strength/Gymnastics:

Every 90 seconds for 9 Min
5 Deadlift + 1-5 Bar Muscle-up

3x
8-12 Bench Press
8-12 Bentover Row
8-12 Barbell Roll Out

Conditioning:
For time With Partner
100 Power Snatch 75/53lb
100 Bar Facing Burpees
100 Cal Bike

* Switch as needed

 



Day 3

Strength/Gymnastics:

Back Squat 3×5  @70%
First rep of each set is 3-5 sec pause squat

1×8 Back Squat @ 60-65%

3×5 Turkish Get-Up (each arm)

Conditioning:
5RFT
5 Shoulder to Overhead 165/108lb
10 Toes-2-Bar
15 Wall Balls 20/14 to 10/9′ target
20 Cal Row

Core Accessory:
3-5x
25’ Yoke Carry
1 Min Chinese Plank