Day 1

Strength:
Back Squat 1×6 @ max weight
Back Squat 4×6 @ 70-80% of max
Close Grip Bench 3x
Dumbbell Row 3×10
Rear Foot Elevated Split Squat 3×10

Conditioning/Accessory:
5RNFT
10 Alternating Dumbbell Power Snatch
10 Strict Pull-ups

* pick a  heavy dumbbell weight.


Day 2

Olympic Lifting:
Three Position Clean (pocket, hang, ground) 4×1
Pocket Power Snatch 3×3

Gymnastics:
3x
5-10 Ring Muscle-ups
pick a rep scheme that you can maintain in a slightly fatigued state. Rest as needed to complete set.

Conditioning:
AMRAP15
10 Toes-2-Bar
30 Double-Unders
10 Thrusters 95/63lb
30 Double-Unders


Day 3

Strength:
Front Squat 4×2
Pause 2 sec @ bottom,3 Sec. @ top for max weight
Deadlift 6×3

Accessory:
3-5NFT
5 Kettlebell Press
15 Kettlebell Russian Swings
10-20 Hanging Leg Raises

3-5x
30-60 sec Chinese Plank


Day 4
Conditioning:
2014 Team Series Event 9
AMRAP 20:
Each athlete performs as a relay:
9 Burpee Box Jump 20”
9 Squat Clean 155/103lb

Each athlete completes a round then the reps increase by 3 reps each time both athletes complete a round Example 9/9 – 12/12 – 15/15….

Gymnastics:
30-50 Strict Handstand Push-ups for time


Day 5

You choose


Day 6

Strength:
Box Squat 10×2 @90%
Goodmorning 3×5
Hip Extention 4×10+
Chinese Plank

Conditioning:
For Time:
50 Wall Balls 20/14lb
50 Abmat Sit-up
50 Ground to Overhead 75/55lb
50 Pull-Ups
50 Overhead Squat 75/55lb
50 Burpees

Men’s Best 16:20 Nate M.
Women’s Best: 16:34 Andrea N.