Day 1
Olympic Lifting:
Three Position Snatch (pocket, hang, ground) 4×1

Power Jerk 3×2

Conditioning:

5RFT:
5m/3f Bar-Muscle-ups
Row 250m
15m/10f Ring Dips


 

Day 2
Strength:
Back Squat 1×4 @ max weight
Back Squat 2×4 @ 75% of max
Bent Over Row 4×8
Yoke Carry 3×25’

Core Accessory:
3x
20+ GHDSU
1 Min Weighted Plank
Rest as needed

 


Day 3
Strength:
Romanian Deadlift 5×3

Conditioning:
For Time:

25 Pull-ups (c2b)
25 Burpees
25 Cal Assault Bike
20 Pull-ups (c2b)
20 Burpees
20 Cal Assault Bike
15 Pull-ups (c2b)
15 Burpee
15 Cal Assault Bike

 


Day 4
Strength:
Front Squat 3×2
Bulgarian Split Squat 2×10
Back Extension 2×20+

Conditioning:
AMRAP 4:
15 Calorie Row
15 Thrusters 75/53lob
Rest 2:00
AMRAP 4:00
12 Calorie Row
12 Thrusters 95/63lb
Rest 2:00
AMRAP 4:00
9 Calorie Row
9 Thrusters 115/63lb

 


Day 5
Conditioning:
For time:
10/7 Ring Muscle-ups
then
5RFT
5/3 Dball Ground to Shoulder
10 Toes-2-Bar
15 Box Jump 24/20”

Accessory Strength:
Hip Extension 4×10+
Chinese Plank


 

Day 6
Strength:

Box Squat 5×10
Press 4×5

Conditioning:
Partner AMRAP 20
1 Power Clean 205/133lb
5 Bar Facing Burpees
30 Double-Unders

Switch after each round. Post total rounds.