Day 1

Olympic Lifting:
EMOM10
1 Clean Pull + Power Clean @ 70-80%

Conditioning:
3RFT

30 Cal Row
15 Hang Power Clean @ 95/63lb
30 Box Jumps 24/20”
15 Pull-ups (c2b)

Accessory:
3-5x

10 + Back Extensions
30 sec + hollow Hold


Day 2

Strength:
3×3 Back Squat @ 75/80%

1st rep 3-5 sec pause

Olympic Lifting:
EMOM10

1 Split Jerk @ 65-75%

Conditioning:
AMRAP 20

100 Double Under
50 Wall Balls 20/14 – 10/9’
25 Cal Bike
10 Strict Deficit HSPU 6” /4”
5 Ring Muscle Up

Accessory:
3-5x Handstand Walk


Day 3

Olympic Lifting:
EMOM10

1 Snatch @ 65-75%

Conditioning:
4RFT

6 Front Squats 185/118lb
12 Bar Facing Burpees
12 Toes-2-Bar

Accessory:
3-5x

150’ Heavy Sled Push
5/3 DBall Ground To Shoulder
3/2 Rope Climbs


Day 4

Rest or skill