Strength:
5 RM Back Squat

Olympic Lifting:
E3MOM12

3 Split Jerk

Conditioning:
4RFT
50 Double-Unders
10 SHSPU

Accessory:
3×20 Peterson Step-up
3×5 Rear Foot Elevated Spit Squat



Day 2

Olympic Lifting:
Power Clean 5 RM

Conditioning:
4 Cycles:

Min 1: 5 Rep Power Clean @ 80%
Min 2: 30 Sec Max Effort Assault Bike
Min 3: 30 Sec Toes-2-Bar
Min 4: 30 Sec. Ring Muscle-up

Core Accessory:
3 Cycles:
10 Barbell Good Morning
90 Second Plank
Rest as needed



Day 3
Olympic Lifting:
Snatch complex

3 Sets of:
1 Hang + 1 Below Knees + 3 Overhead Squats with 2-3 sec pause in the squat

Conditioning:
“Jackie”
For time:

1000M Row
50 Thrusters 45/33lb
30 Pull-ups

Strength:
Shoulder Press 5 Rep Max
and/or  3×5 Sotts Press

 



Day 4

Plyometric Upper/Lower:

E2F12:
6 Box Jump
6 Med Ball Side Toss (each side)

Conditioning/Utilitarian:

4RNFT:
10 D Ball Ground to Shoulder
100ft Sled Push
50ft Yoke Carry

Core:
4NFT
20 GHDSU
10 Back Extensions
Max Effort L-Seat


Day 5
Strength:
Front Squat 5 RM

Conditioning:
PARTNER AMRAP 30
25 Shoulder to overhead 155/103lb
50 Deadlift 205/143lb
75 Bar Facing Burpees
100 Calorie Row