Day 1:
Olympic Lifting:
5×3 Split Jerk

Plyometrics:
4-5 RNFT:
5 Box Jump
5 Med Ball Chest Pass

Conditioning:
“Interval DT”

5RFT:
12 Deadlift 155/103lb
9 Hang power clean
6 Push jerk
Rest 90 seconds. Pick a weight you can go unbroken

Accessory:
3x
10 Barbell Good Morning
1 Minute Chinese Plank
Rest as needed



Day 2
Olympic Lifting:
Clean

Min 0-2 65%
Min 2-4 70%
Min 4-6 75%
Min 6-8 80 %
Min 8-11 85%
Min 11-14 90%
Min 14-17 95%
Min 17 100% +

Strength/Conditioning:
4-5 RNFT
50ft Sled Push
10 Russian Swing
10 Bulgarian Split Squat each leg

Skill/Accessory:
3x
5 Rope Climbs

3x
8-10 R Arm KB/DB Row
8-10 L Arm KB/DB Row
20 Band Pull Apart
Rest as needed


Day 3
Strength:
Deadlift 5 RM
Bench 5 RM

Conditioning/Skill:
3x
Min 0-2: 20 Cal Row
Min 2-4: 5-10 Ring Muscle-ups
Min 4-6: 10-20 Toes-2-Bar

Accessory Core/Grip:
3x
50′ Overhead Yoke Carry
50′ Heavy Farmers Carry
Max Effort L-Seat or hollow hold


Day 4
Strength:
4x

10 Strict Handstand Push-ups (add deficit if easy) + 10 Bent over Barbell Row
Rest as needed

Conditioning:
AMRAP20

10 Front Squats 135/93lb
5 Bar Muscle-ups
10 Bar Facing Burpees

Accessory:
2-4x
3×5+ Rear Foot Elevated Split Squat each leg
20′ Banded Monster/Duck Walk
20′ Banded Lateral walk each way


Day 5
Olympic Lifting:
3×3 Snatch Grip Deadlift + Pull (not high pull)

Conditioning
4x
In 4 Minutes complete:
10 Power Snatch 135/93lb
10 Unbroken C2B Pull-ups
Max Effort Calories Assault Bike
Rest 2 Minutes

Each round is 6 minutes (4w/2r)

Core:
10-15 Hanging Leg Raise
10 Barbell Roll-Out
20 Bicycle Crunches
Rest as needed