DAY 1
Olympic Lifting:
3 Position Snatch Mid thigh – below knees – 1″

You can do this as part of your warm up to the squat

Strength:
Back Squat 3×5 @ 85%

Conditioning:
6-8RNFT:

100ft Sled Push,
5 Weighted Strict Pull-Up,
10 Russian Kettlebell Swing 90lb

Optional Accessory:
In 4 Minutes complete a 500 M Row and Max Effort Ring Muscle-up

 


DAY 2
Olympic Lifting:

Clean & Jerk
Min 0-2 65%
Min 2-4 70%
Min 4-6 75%
Min 6-8 80 %
Min 8-11 85%
Min 11-14 90%
Min 14-17 95%
Min 17 100% +

Strength/Power:
Every 2 Min for 10 Min: 5 Strict Deficit Handstand Push-up +  5 Box Jumps

Conditioning:
12 Min AMRAP:
2 Thrusters 115/73lb
2 Bar Facing Burpees
4 Thrusters 115/73lb
4 Bar Facing Burpees
6 Thrusters 115/73lb
6 Bar Facing Burpees

….Reps increase by 2 reps each round.

DAY 3
Strength:
6x
50′ Yoke Carry
5 Bench Press

Conditioning:

4 RFT:
50 Double Unders
20 T2B
20 Push-ups

After: 3x
100m R hand suitcase carry
100m L hand suitcase carry
70/53lb


DAY 4
Strength:
Front Squat 3×5 @ 85%

Conditioning:
AMRAP 8
5 Box Jump 30/24”
5 Ring Muscle Ups
5 Hang Power Snatch @ 115/73

4 RNFT
20 Unbroken Wall Ball
Max Distance Handstand Walk

 


DAY 5
Oly/Strength:
3-3-3 Clean Pull

Use this as a warm-up to your Deadlift

Deadlift 1×5 @ 80%

Conditioning:
AMRAP 15

400m Run
10 Push-Press 115/83lb
15 Pull-Up