Day 1
Power:
Box Jump 3×5
Weightlifting:
Work up to a moderate/Heavy Snatch for the day.
Quit if you start to missing
Every 2 Minutes for 15 Minutes
1 Snatch @ 80% of heavy
Work up to a moderate/Heavy Clean for the day
Quit if you start to missing
Every 2 Minutes for 15 Minutes
1 Clean @ 80% of heavy
Conditioning:
5x
1 Minute Bike / 1 Minute Rest
@ moderate pace
Accessory:
5x
30 sec. weighted Chinese plank 30 sec. hollow hold
30 sec. Hanging leg raise
Day 2
Strength:
Back Squat 8 Rep Max
Every 4 Minutes for 12 Minutes
8 Back Squats @ 15-20% of Max + Strict Handstand Push-up (sub max)
Every 3 Minutes for 18 Minutes
400/300M Row + 50 Double Unders
* No less than 1 minute of rest
Day 3
Weightlifting:
Snatch Segment Deadlift 3×3 with 2 second pause at 1” , knees, high hang
Click here for more information about the movement.
Work up to a moderate/Heavy Split Jerk for the day.
Quit if you start to missing
Every 2 Minutes for 15 Minutes
1 Split Jerk @ 80% of heavy
Conditioning:
AMRAP10
1 Power Clean 225/153lb
3 Ring Muscle-ups
6 Bar Facing Burpee
Accessory:
3x
10 Close grip bench
6+ Chin-up
15+ Banded tricep
Day 4
Strength:
Front Squat 1×8 Weight
Front Squat 1x Max Reps at 80% of 8 rep max
Weightlifting:
3×1 Snatch Balance
with 2 sec pause in squat
Conditioning:
For Time:
800M Run
25 Overhead Squats
25 Toes-2-Bar
200 M Sled Push (25lb for men)
800 M Run
25 Overhead Squats
25 Toes-2-Bar
200 M Sled Push (25lb for men)
800 M Run
Sport: 135/93lb
30 minute cap
Day 5
Strength:
Every 3 Minutes for 21 Minutes:
5 Deadlift @ 70 + Max Effort Strict Pull-up
Conditioning:
Every 3 Minutes for 15 Minutes
Min 1: 200M Row
Min 2: 10 UB Pull-ups (c2b) + 10 Box Jumps 24/20”
Min 3: 15 Russian Kettlebell Swing 70/53lb
Accessory:
3-4x
8-12 Russian leg curl w/Partner
8-12 Lateral Dumbbell Raise
25’ Yoke Carry
Day 6
Conditioning:
3 Person Team
100 Cal Bike
100 Squat Snatch 135/93lb
100 Shoulder to Overhead 135/93lb
1 Person works, 1 person runs with 20/14lb ball 200m and completes 20 unbroken wall balls 10/9’ target, 1 Rests
You may break the movements up however you want.
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