Day 1

Accessory:
3×6-12 Strict Handstand Push-up + Handstand walk

Strength:
3×5 Back Squat

Oly:
Every 90 seconds for 9 Minutes
3 Split Jerk

Every 90 seconds for 9 Minutes
3 Snatch (power or squat)

* all weight is moderate, nothing should be heavy – focus on position and power. If possible make conditioning a different session to keep intensity or rest until recovered.

Conditioning:
6RFT
10 Pull-ups (c2b)
10 Overhead Squats 115/73lb
10 Burpees


Day 2

Strength:
Every 90 seconds for 9 Min 
5 Deadlift + 1-5 RMU

Accessory:
3-5RNFT

5 Dumbbell Snatch Left arm
5 Dumbbell Snatch Right arm
after each set of snatches do 50’ DB Overhead walking lunge, decrease weight if the lunge is too heavy.  

3-5RNFT
10+ tempo GHDSU (5 up, 5 down)
10 + temp back extension
50’ farmers carry (heavy)

Conditioning:
3×50 Cal bike 


Day 3

Conditioning:
5x
Station 1: Power Clean 155/103lb
Station 2: Shoulder overhead 155/103lb
Station 3: Toes-2-Bar
Station 4: Bar Facing Burpees
Station 5: Double Under

– 40 seconds of work, 20 seconds of rest

8 x 200m run or 300m row


Day 4

1:1 Rest or skill


Day 5

OPEN 17.1