Day 1

Deadlift Wave Loading
E90F12

  1. x5 x50, 55, 60%
  2. x3 x55, 60, 65%
  3. x1 x60, 70, 80%

4 Sets Each:
25 Russian Swing *Wide Stance
ME Toes to Bar
8 Romanian Deadlift (50% DL)

Core: x5
Wt. Plank 45/25 x20 Sec, Rest 20

Day 2

Block Snatch (Knee)
*Work Up to Heavy 2
Then 3×3 @80% of H2

For Time:
Row 2k
50 Push-Ups
50 GHD Sit-Up
50 Double Under
Row 1k
50 Push-Up
50 GHD Sit-Up
50 Double Under

15 Min Targeted Mobility Work:
Hamstring, Glute, Psoas, Abs

Day 3

Back Skwat Wave Loading

EMOM10

  1. x5 x50, 55, 60%x3
  2. x3 x60, 70, 80%x3

12 Min AMRAP:
25ft. Goblet Lunge 70/40lb
10 Alt.  DB Snatch 70/40lb
25ft. Goblet Lunge 70/40lb
10 HSPU

5 Min Core AMRAP:
10 Reverse Hypers
10 HLR

Day 4

Power Clean 1RM
5 RFT:
1 PC @ 80% of Heavy 1
5 BMU/CTB Pull-Up
1 PC @ 80%
15/12 Cal Bike
1 Minute Rest

Upper Body Accessory:
3 Sets, 12-15 Reps Each
Bicep Curl
Plate Tricep Extension
DB Row

Day 5

Front Squat 3RM
*Pause 5 Sec Each Rep
Push-Press 5RM

5RFT:
8 Thrusters 135/93
8 Bar Facing Burpee
50 Double Unders

3 Sets:
8 Razor Curl
20 Sec Reverse Plank 45 LB

Day 6

ME 800m Run
Rest 1/1
Then 3x400m @800m Pace
Rest 1;1

AMRAP15:
10 Box Jump Over 24/20”
10 Pull-Up (c2b)
10 Deadlift 225/153lb

Core AMRAP 2:
Reverse Hyperextensions

Day 7

OFF