Day 1
Olympic Lifting:
Snatch
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% +  


Conditioning:
4RFT:
5 Front Squats 185/123lb
400m Run
25 GHDSU

Core:
3×1:00 Chinese Plank
3×10  Barbell Roll-Out



Day 2

Gymnastics:
E3MOM12
1 Strict C2B + 2 Strict Chin Above Bar Pull-ups + 3 Kipping C2B  + 4 Kipping Chin Above Bar + ME BMU

Conditioning:
21-15-9 Reps for time:
Row for calories
Kettlebell Swing 70/53lb
Toes-2-Bar

Utilitarian:
4RNFT
100M Farmer’s
50′ Yoke Carry

 


 

Day 3
Olympic Lifting:
Clean Complex 

1 Muscle + 1 Pocket + 1 Hang + 1” + 2 Split Jerk

Strength:
Bench Press 3×5 @80%

Conditioning:
AMRAP15

1 Squat Clean 225/153
5 Ring Muscle-Ups
10 Cal Bike

Accessory:
3×10-20 Band Pull-Apart
3×10-20 Band Face Pull

Optional Workout:
2NFT
400m Sandbag Carry
10 Left Arm DB/KB Row
10 Right Arm DB/KB Row
10 Left Single Leg RDL
10 Right Single Leg RDL


 

Day 4
Olympic Lifting:
Power Snatch 5×3 @ Mod-Heavy

Conditioning:
1RFT:
Run 800m
then
2RNDS
Unbroken 20 Wall Ball 20/14lb to 10/9’
10 Right Leg Pistol
10 Left Leg Pistol
10 Strict HSPU

then
800m run

Accessory:
3×10 Glute Ham Raise


Day 5
Utilitarian:
3RNFT
5 Turkish Get-up R side
5 Turkish Get-up L side

Strength:
20 Deadlifts @ 80%

*you should reset on each rep. Sets should be no bigger than 3-5 reps. Complete

0:30-90 sec Plank after each set
20 Minutes to complete

Accessory:
2×20 Banded Hamstring Pull-Down
2×20 “Peterson” Step-Up