Day 1

Power:
Box Jump 3×5

Weightlifting:
Work up to a moderate/Heavy Snatch for the day.
Quit if you start to missing

Every 2 Minutes for 15 Minutes
1 Snatch @ 80% of heavy

Work up to a moderate/Heavy Clean for the day
Quit if you start to missing

Every 2 Minutes for 15 Minutes
1 Clean @ 80% of heavy

Conditioning:
5x
1 Minute Bike / 1 Minute Rest
@ moderate pace

Accessory:
5x
30 sec. weighted Chinese plank 30 sec. hollow hold
30 sec. Hanging leg raise


Day 2

Strength:
Back Squat 8 Rep Max

Every 4 Minutes for 12 Minutes
8 Back Squats @ 15-20% of Max + Strict Handstand Push-up (sub max)

Every 3 Minutes for 18 Minutes
400/300M Row + 50 Double Unders
* No less than 1 minute of rest


Day 3

Weightlifting:
Snatch Segment Deadlift 3×3 with 2 second pause at 1” , knees, high hang
Click here for more information about the movement.

Work up to a moderate/Heavy Split Jerk for the day.
Quit if you start to missing

Every 2 Minutes for 15 Minutes
1 Split Jerk @ 80% of heavy

Conditioning:
AMRAP10
1 Power Clean 225/153lb
3 Ring Muscle-ups
6 Bar Facing Burpee

Accessory:
3x
10 Close grip bench
6+ Chin-up
15+ Banded tricep


Day 4

Strength:
Front Squat 1×8 Weight
Front Squat 1x Max Reps at 80% of 8 rep max

Weightlifting:
3×1 Snatch Balance
with 2 sec pause in squat

Conditioning:
For Time:
800M Run
25 Overhead Squats
25 Toes-2-Bar
200 M Sled Push (25lb for men)
800 M Run
25 Overhead Squats
25 Toes-2-Bar
200 M Sled Push (25lb for men)
800 M Run

Sport: 135/93lb

30 minute cap


Day 5

Strength:
Every 3 Minutes for 21 Minutes:
5 Deadlift @ 70 + Max Effort Strict Pull-up

Conditioning:
Every 3 Minutes for 15 Minutes
Min 1: 200M Row
Min 2: 10 UB Pull-ups (c2b) + 10 Box Jumps 24/20”
Min 3: 15 Russian Kettlebell Swing 70/53lb

Accessory:
3-4x
8-12 Russian leg curl w/Partner
8-12 Lateral Dumbbell Raise
25’ Yoke Carry


Day 6

Conditioning:
3 Person Team
100 Cal Bike
100 Squat Snatch 135/93lb
100 Shoulder to Overhead 135/93lb

1 Person works, 1 person runs with 20/14lb ball 200m and completes 20 unbroken wall balls 10/9’ target, 1 Rests

You may break the movements up however you want.