Day 1
Strength:

Back Squat 1×5 @ max weight
Back Squat 4×5 @ 80% of max
Farmers Carry 3×100’

Conditioning:
“The Chief”
AMRAP3 
3 Power cleans 135/93lb
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

 


Day 2
Strength:
Weighted Pull-up 3×5+
Bulgarian Split Squat 3×10

Olympic Lifting:
10 Minutes to reach Heavy 2 Rep Snatch

E2MOM10
2 Snatch @ 75-85% of weight reached

Conditioning:
For time:
5 Rope Climbs
15 Muscle-ups
30 Pull-ups (c2b)
60 Cal Bike


Day 3
Strength:

Deadlift 1×3 @ 65%

Deadlift 2×3 @ 75%
Deadlift 4×3 @ 80%

Conditioning:
3RFT

30 GHDSU
75 Double-Unders

Core Accessory:
Goodmorning 5×5

Back Extension 4×10+ 
Weighted Plank 5×1:00



Day 4
Olympic Lifting:

Three Position Clean (pocket, hang, ground) 4×1

Pocket Power Snatch 3×2

Conditioning:
“22”

AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20″)
22 Push Press (75/55#)
22 Calorie Row

Taken from CrossFit New England

 



Day 5
Rest or active recovery


 

Day 6
Strength:
Back Squat 2 rep max
5×2 @ 80%
Press 3×5
Dumbbell Bench 3×8

Conditioning:
4RFT
40 Double Under
20 Overhead Squat 95/63lb
10 Toes to Bar

Accessory:
Waiter Carry 4×50’ each arm