Day 1

Weightlifting:
Work up to a moderate/Heavy 1 Rep Snatch for the day.
Quit if you start to missing

then drop weight to 60% of heavy and
increase 5% every 2 – 3 minutes until 2 failures

Conditioning:
3RFT
9 Cal Bike
7 Pull-ups (c2b)
5 Squat Cleans 205/133lb

Accessory:
3-4x
Banded Lateral walks
Banded Monster walks
1 Minute Chinese Plank
10-20 tempo GHDSU


Day 2

Power:
Box Jump 5×3

Strength:
Back Squat Heavy 6 Rep
Then
5×4 @ 85-90% of 6 rep max

Conditioning:
AMRAP20
5 Power Snatch 135/93lb
10 Handstand Push-ups
20 Double Unders

Accessory:
3-5x
100Ft Farmers Carry


Day 3

Conditioning:
5-10x200M Run
1:1 work/rest

Strength:
Deadlift Heavy 5 Rep

5RNFT
5 Deadlift @ 80% of 5 rep
5-10 Strict Chin-ups
100’ Backwards Sled Pull
100’ Forward Sled Pull

Accessory:
5x
Barbell Roll-out
Max Effort L-Seat


Day 4

Weightlifting:
Work up to a moderate/Heavy 1 Rep Jerk for the day.
Quit if you start to missing

then drop weight to 60% of heavy and
increase 5% every 2 – 3 minutes until 2 failures

Conditioning:
AMRAP2
Assault Bike for Cal

Rest 3 minutes

AMRAP7
5 Hang Power Cleans 165/113lb
5 Front Squats 165/113lb

Rest 3 Minutes

AMRAP10
2 Thrusters 75/53lb
2 Toes-2-Bar
* increase 2 reps each round


Day 5

Conditioning:
30 Min Row:
Every 2 Minutes 10 Minutes
Complete 25-50’ Handstand Walk

Every 2 Minutes for 10 Minutes
complete 3-5 Ring Muscle-ups

Every 2 Minutes for 10 Minutes
Complete 3-5 Tire Flips

Row at approximately 90% of 5k

Accessory:
3-5x
10 Hanging Leg Raises
10 Barbell Bentover Row


Day 6

Weightlifting:
EMOM20
1 Clean & Jerk @ 80-90%
* challenging but not so hard your form breaks down.

Conditioning:
10RFT w/Partner
200M Run with wall jump
5/3 Bar Muscle-ups
5/3 D-ball Ground to Shoulder

*switch every other round.