Day 1:
Strength:
Front Squat 5×3 @ 70-75%
First rep of each set is a 5 second pause squat.
1×5 Front Squat @ 60-70%

Olympic Lifting:
3×1 Snatch @ approx. 70%

Conditioning:
AMRAP10
30 Sit-ups
15 Slam balls 40/30lb
25’ Handstand Walk


Day 2:
Strength:
3×5+ Strict Pull-ups
(do first couple c2b)

Olympic Lifting:
3×1 Power Clean @ Push Jerk @ approx. 70%

Conditioning:
For time

40 Cal Row
5 Bar Facing Burpee
30 Pull-ups (c2b)
10 Bar Facing Burpee
20 Power Clean 145/98lb
20 Bar Facing Burpee
10 Shoulder to Overhead 145/98lb
30 Bar Facing Burpee
5 Right Arm Dumbbell Snatch 100/70lb
5 Left Arm Dumbbell Snatch 100/70lb

Day 3
Olympic Lifting:
3×1 Snatch Balance with 2 sec pause

Conditioning:
For time:

10 Ring Muscle Ups
125 Double Unders
50/40 Cal Bike
10 Overhead Squat 135/93lb

Rest 2 Minute

8 Ring Muscle Ups
100 Double Unders
40/30 Cal Bike
8 Overhead Squat 155/103lb

Rest 2 Minute

6 Ring Muscle Ups
75 Double Unders
30/20 Cal Bike
6 Overhead Squat 175/113lb

Rest 2 Minute

4 Ring Muscle Ups
50 Double Unders
20/12 Cal Bike
4 Overhead Squat 195/123lb

Rest 2 Minute

2 Ring Muscle Ups
25 Double Unders
10/8Cal Bike
2 Overhead Squat 215/133lb

Post total time