This week is low volume.

Day 1
Olympic Lifting:
Snatch 5×3 up to 75%

Conditioning:
21-15-9 Reps for time:

Handstand Push-up
Box Jump 24/20″

3x
10 Kettlebell Row each arm
10-20 Band Pull-Apart
Rest as needed


 

Day 2
Strength:
6×4
Back Squat @ 75%

Conditioning:
5RFT:
3 Ring Muscle-Ups
10 Push-up
20 Alternating Pistols

Accessory:
3-5RNFT:
1 Minute Chinese Plank
3-5 Rope Climbs


Day 3
Accessory:
3-5RNFT:
2 Turkish Get-Up (r)
2 Turkish Get-up (l)
4 Box Jump
20-50ft Handstand Walk

Conditioning:
5 Hang Power Clean 165/108lb
10 Pull-Up
15 GHDSU

 


Day 4
Olympic Lifting:
5×2 Clean & Jerk  up to 85% (moderate/Heavy)

 

Conditioning:
For time:

1,000m Row
50 Wall ball 20/14lb to 10/9’
100 Double Under|
750 Row
35 Wall ball
75 Double Under
500m Row
25 Wall ball
50 Double Under

 


 

Day 5
Strengh:
5×3 Sumo Deadlift
then
3×8-10 Bench Press

Conditioning:
For time:

100 Russian Swing for time 72/53lb.
5 Burpees every minute on the minute. Decrease reps of burpees if it will take you longer than 20 seconds.