Day 1
Olympic Lifting:
EMOM10
1 Clean Pull + Power Clean @ 70-80%
Conditioning:
3RFT
30 Cal Row
15 Hang Power Clean @ 95/63lb
30 Box Jumps 24/20”
15 Pull-ups (c2b)
Accessory:
3-5x
10 + Back Extensions
30 sec + hollow Hold
Day 2
Strength:
3×3 Back Squat @ 75/80%
1st rep 3-5 sec pause
Olympic Lifting:
EMOM10
1 Split Jerk @ 65-75%
Conditioning:
AMRAP 20
100 Double Under
50 Wall Balls 20/14 – 10/9’
25 Cal Bike
10 Strict Deficit HSPU 6” /4”
5 Ring Muscle Up
Accessory:
3-5x Handstand Walk
Day 3
Olympic Lifting:
EMOM10
1 Snatch @ 65-75%
Conditioning:
4RFT
6 Front Squats 185/118lb
12 Bar Facing Burpees
12 Toes-2-Bar
Accessory:
3-5x
150’ Heavy Sled Push
5/3 DBall Ground To Shoulder
3/2 Rope Climbs
Day 4
Rest or skill
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