Day 1

Hang Snatch High Pull, flat footed 4×4

Power Clean + Front Squat + Clean + Jerk x 5
3 second in pause in Jerk

Jump Squat 3×3 (light)

3RFT
5 Power Clean & Jerk 135/93lb
30 Double Unders


Day 2

5xMax Effort Handstand Hold
(free standing in 4×4’)

super set with

Depth Drop 5×3

8×5 Back Squats
Choose following option based off sticking point:
• Add weight from last week
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric

3×10 Bulgarian each
weight should be light

5-8x200M Run
Rest 1:1


Day 3

Power Snatch + OHS + Snatch x5
2 sec pause in bottom

Split Jerk 5×3
5 second hold in Jerk

3-5RNFT:
Sled Sprint 100m (50 Down/50 B)
5-10 D-Ball Ground to Shoulder
Suitcase Carry 200m (100m Each)

3x
10 DB Row *Each
10 DB Press *Each
10 DB RDL * Each
1 Min Yoke Hold at 110%+ of Back Squat 1Rm


Day 4

3×5 Turkish Get-up Each
5×5 Tempo Strict HSPU 3/x/x/3

Row
2x1000m
Rest 2:00 between reps
4x500m
Rest 1:00 between reps
8x250m
Rest :30 between reps

*** minimize by 1x2x4 sets if short on time

3-5x
10 Barbell Roll-out
15+ Back Extensions
Max Effort L-Seat


Day 5

Tempo Front Squats 5×5
5/5/x/5
* Superset with Ring To Sternum-ups + Ring Dips (5+ Reps each)

3×8 Step Up each leg + 1 Min. Chinese Plank
* low box, do not use back leg to push off

2x
AMRAP 3
5 Hang Power Snatch 95/63lb
10 Burpee Over Bar

Rest 2 Min


Day 6

Hidalgo
For time:
Run, 2 mi
Rest 2 mins
20 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
20 Overhead Walking Lunge With Plates, 45/35 lbs
20 Box Jumps, 24/20 in
20 Squat Cleans, 135/95 lbs
Rest 2 mins Run, 2 mi

If you’ve got a twenty pound vest or body armor, wear it.