Day 1

Power:
Box Jump 3×5

Olympic Lifting:
Snatch 3×3 @ 75%

5×1 Snatch Balance
with 2 sec pause in squat

Strength:
E2MOM10
4 Front Squats + Strict Pull-up C2B (submax)

Conditioning:
E2MOM 20
10/8 Cal Bike
10 Burpees

* no less than 20 second rest. Should not be dying the first set.

Accessory:
1x
Max Effort Push-up
20 Banded Tricep Ext.
10 Birddog (each side)
20 Core Plate Raise 25/15 lbs


Day 2

Gymnastics:
AMRAP6
50’ handstand walk

Conditioning:
For time:
50 Wall Balls 20/14lb to 10/9’
50 Double Unders
20 GHDSU
40 Thrusters 95/63lb
50 Double Unders
20 GHDSU
30 Wall Balls 20/14lb to 10/9’
50 Double Unders
20 GHDSU
20 Thrusters 95/63lb
50 Double Unders
20 GHDSU
10 Wall Balls 20/14lb to 10/9’
50 Double Unders
20 GHDSU

Accessory:
3-5x
50ft. Plate Pinch Carry 45/35
10 Plate Tricep Ext.
10 Alt. Plate Push-Up
50ft. Plate Pinch Carry


Day 3

Olympic Lifting:
Muscle Snatch 2×3
2-Position Snatch x5 @ 65%
(floor + Mid hang)
2-Position Clean x5 @ 65%
(floor + Mid Hang)
Push Jerk + Split Jerk x 5 @ 75% of Jerk

Gymnastics:
1xMax Effort Ring Muscle-up
4x 50% of Max Effort
Conditioning:
3RFT
5 Deadlift 335/213lb
500 M Row


Day 4

Power:
Box Jump 5×3

Strength:
E2MOM10
3 Back Squat @ 75%

Conditioning:
5RFT
200ft Sled Push 180/135
20 Kettlebell Swings 53/35lb
Rest 1 Minute

Accessory:
3-5x
25’ Yoke Carry
5 Bulgarian Split Squat Each leg
10+ Floor levers


Day 5

Olympic Lifting:
Clean and Jerk 4×2 @ 75%

Accessory:
3-5x
1 Min Chinese Plank
20 Second Jerk Rack Support
30 Second Side Plank (each)

Conditioning:
AMRAP6
20 Power Clean 135/93lb
20 Push Press 135/93lb
20 Toes-2-Bar
20 Cal Bike

Rest 2 Minutes

AMRAP6
10 Power Clean 165/103 lb
10 Push Press 165/113lb
10 Toes-2-Bar
10 Cal Bike

Rest 2 Minutes

AMRAP6
5 Power Clean 205/133lb
5 Push Press 205/133lb
5 Toes-2-Bar
5 Cal Bike


Day 6

Gymnastics:
1xMax Effort Ring Dips
4x 50% of Ring Dip effort

Conditioning:
With a Partner complete:
20RFT:

5 Bar Muscle-ups
10 Box Jumps 24/20”
20 Squats