Day 1

Power:
Box Jump 3×5

Weightlifting:
Snatch Heavy 2 rep for the day
then
2×3 @ 80%

Clean Heavy 2 rep for the day
then
2×3 @ 80%

* use DB RDL & waiters carry in
x10 in warm-up

EMOM10
A. 2 Deadlift
B. 30 Double-Unders

Accessory:
Muscle Circuit:3-4x
A. 3-5 Rope Climbs
B. Max Effort L-Sit Hold
C. Shoulder IYT Raise x5 Each


Day 2

Weightlifting:
Work up to a moderate/Heavy 2
Rep Split Jerk for the day.
Quit if you start to missing

Every 2 Minutes for 10 Minutes
2 Split Jerk @ 80% of heavy

Conditioning:
AMRAP25
50 Cal Row
40 Call Bike
30 Burpee
20 Shoulder to Overhead (115/73lb)
10 Ring Muscle Ups


Day 3

Strength:
Back Squat 10RM
Then
Drop weight 15-20 % of number
and complete max reps.

Conditioning:
4RFT
20 Pull-ups
20 Alternating Pistols
50’ Handstand Walk

Accessory:
3-5x
25’ Yoke Carry
30 Sec. weighted Chinese plank
10+ Floor levers


Day 4

Weightlifting:
Muscle Snatch 3×2
2-Position Snatch x5 @ 70%
(Floor + Mid hang)

2-Position Clean x5 @ 70%
(Floor + Mid Hang)

5×1 Snatch Balance
with 2 sec pause in squat

Conditioning:
AMRAP15
10 Power Clean & Jerk @145/103
10 Toes-2-Bar
1 Minute Rest

* The idea is that you cycle as fast as possible, rest and repeat.

Accessory:
3x
Chin-ups
Lateral Banded
Banded Monster Walk


Day 5

Strength:
10 Min to Heavy 5 rep Bench Bench Press

-Then EMOM10
Even Minutes: 8 Bench Press -20%
Odd Minutes:  20+ Push-Up

Conditioning/Field/Core:
3x400M Run

3×100’ Heavy Sled Push

3-5x
20-30 Second Jerk Rack Support
30 Second Side Plank (each)


Day 6

3 Person Team for time:
100 Front Squats 155/113lb
100 Deadlifts 155/113lb
100 Handstand Push-up

Partition the front squats, toes-2-
Bar, Deadlifts as needed. 1 Person
works, 1 person rests, 1 person
runs 400M with 45/25lb plate.
Carry plate anyway you want. Do
not drop on the ground

Person working does run then
rests. Switch after each run.