Day 1
Deadlift 3×3
RDL 3×10
4RFT:
100m Sled Sprint 25lb/empty
Run 200m
100m Sled Sprint 25lb/empty
2 Min Rest
3-5x
Banded Hammy pull-down
30 Second Weighted Chinese
Plank
Day 2
Segment Snatch Pull + Snatch
1”, Knee, Hip, Hip Snatch Hip, Knee, 1”
5 x 1, 3 Misses Allowed
Split Jerk Heavy for day
No more than 2 misses
First 3 Warm-Up weights, pause 3 sec in catch
50’ Suitcase Lunge x 4*Each
3RFT
50 Double Unders
20 Cal Bike
Day 3
5×3 Box Jump + Depth Drop + Jump
Pair w/ 20 Banded Pull-apart
“Helen”
3RFT
Run 400m
21 Kettlebell Swing 53/35lb
12 Pull-Ups
3-5x
10+ Hanging Leg Raises
15+ GHD Back Extensions
Day 4
Moderate Length Handstand Walk or freestanding hold,
freestanding hspu x3
Bench Press + Weighted Ring Dip 4×5
12x
250 M Row
2 Min Rest
Day 5
Segmented Clean Pull + Clean
1”, Knee, Hip, Hip Clean Hip, Knee, 1”
4×1, 1 Missed Clean Allowed
4RFT
50’ Overhead Walking Lunge
115/73lb
12 Toes-2-Bar
200m Run
**if space is an issue count how
many alternating lunges it would
take to make 50’
Day 6
30RFT
1 Ring Muscle Up
2 Squat Snatch 135/93lb
3 Bar Facing Burpee
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