Day 1
AMRAP30
9 Clean & Jerk 155/103lb
11 Pull-Ups
21 Walking Lunge
200m Sprint
Front Rack Hold *Accumulate 1 Min with 120-150% of 1RM FS
*Recommended 10 Sec at Most per Set
*Every Break Perform 20 Sec Plank

Day 2
3×1 OHS @60^
3×3 Snatch Balance @50%
*Both of Snatch 1RM

Snatch
3×3 @70%
3×2 @75%
3×1 @80%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

21-15-9 Reps
Toes to Bar
Burpee
Row for Cal

30-50 Back Ext. (controlled)

Day 3
E2MOM 30
1.Bike @ 50-60 RPM
2.50’ Handstand Walk + Moderate Effort Double Under
3.Russian Twist 30x 15/10lb

2 Sets:
50 Plate Tricep Ext. 45/25
10 Chin-Up

Targeted Mobility:
Hip Flexors
Hamstring
Glute
Quadriceps

* today is an active recovery day

Day 4
3×1 Paused FS @ 70%
3×3 Jerk from Split @40,45, and 50%

Clean + Jerk
3×2 @75%
5×2 @80%
1×1@83%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

4 Sets
Yoke Carry 100m @100% BS
5 Ring Muscle Up
10 Russian Swing *Heavy

*if unable to complete RMU do 3-5 Ring to hip + 3-5 Ring Dip or hold for 15 sec.

Day 5
Deadlift
3×3 @70%
3×3 @78%
5×2 @83%

Box Squat *At Parallel
*Wide Stance
*Work up to Heavy Single
Then 3×8 @75% of HS

5 Sets:
10 Bent Over  Row
5 Goodmorning *30-40% of BS
Sprint 200m

Finish Day with 50 Total Neck Extensions with Light weight

Day 6
Programmed Warm-Up
3 Sets:
20 Band Row
10 Back Ext.
10 GHD Sit-Up
10 Razor Curl (Attempts)
*Scale to Partner Assisted Russian Leg Curl

Crazy Cooky Metcon that Doesn’t fuck you up

Day 7
OFF