This week is low volume.
Day 1
Olympic Lifting:
Snatch 5×3 up to 75%
Conditioning:
21-15-9 Reps for time:
Handstand Push-up
Box Jump 24/20″
3x
10 Kettlebell Row each arm
10-20 Band Pull-Apart
Rest as needed
Day 2
Strength:
6×4 Back Squat @ 75%
Conditioning:
5RFT:
3 Ring Muscle-Ups
10 Push-up
20 Alternating Pistols
Accessory:
3-5RNFT:
1 Minute Chinese Plank
3-5 Rope Climbs
Day 3
Accessory:
3-5RNFT:
2 Turkish Get-Up (r)
2 Turkish Get-up (l)
4 Box Jump
20-50ft Handstand Walk
Conditioning:
5 Hang Power Clean 165/108lb
10 Pull-Up
15 GHDSU
Day 4
Olympic Lifting:
5×2 Clean & Jerk up to 85% (moderate/Heavy)
Conditioning:
For time:
1,000m Row
50 Wall ball 20/14lb to 10/9’
100 Double Under|
750 Row
35 Wall ball
75 Double Under
500m Row
25 Wall ball
50 Double Under
Day 5
Strengh:
5×3 Sumo Deadlift
then
3×8-10 Bench Press
Conditioning:
For time:
100 Russian Swing for time 72/53lb.
5 Burpees every minute on the minute. Decrease reps of burpees if it will take you longer than 20 seconds.
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