Day 1
Hang Snatch High Pull, flat footed 4×4
Power Clean + Front Squat + Clean + Jerk x 5
3 second in pause in Jerk
Jump Squat 3×3 (light)
3RFT
5 Power Clean & Jerk 135/93lb
30 Double Unders
Day 2
5xMax Effort Handstand Hold
(free standing in 4×4’)
super set with
8×5 Back Squats
Choose following option based off sticking point:
• Add weight from last week
• 3 sec pause at bottom / 3 at top
• ¾ squat with 3-5 sec eccentric
3×10 Bulgarian each
weight should be light
5-8x200M Run
Rest 1:1
Day 3
Power Snatch + OHS + Snatch x5
2 sec pause in bottom
Split Jerk 5×3
5 second hold in Jerk
3-5RNFT:
Sled Sprint 100m (50 Down/50 B)
5-10 D-Ball Ground to Shoulder
Suitcase Carry 200m (100m Each)
3x
10 DB Row *Each
10 DB Press *Each
10 DB RDL * Each
1 Min Yoke Hold at 110%+ of Back Squat 1Rm
Day 4
3×5 Turkish Get-up Each
5×5 Tempo Strict HSPU 3/x/x/3
Row
2x1000m
Rest 2:00 between reps
4x500m
Rest 1:00 between reps
8x250m
Rest :30 between reps
*** minimize by 1x2x4 sets if short on time
3-5x
10 Barbell Roll-out
15+ Back Extensions
Max Effort L-Seat
Day 5
Tempo Front Squats 5×5
5/5/x/5
* Superset with Ring To Sternum-ups + Ring Dips (5+ Reps each)
3×8 Step Up each leg + 1 Min. Chinese Plank
* low box, do not use back leg to push off
2x
AMRAP 3
5 Hang Power Snatch 95/63lb
10 Burpee Over Bar
Rest 2 Min
Day 6
Hidalgo
For time:
Run, 2 mi
Rest 2 mins
20 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
20 Overhead Walking Lunge With Plates, 45/35 lbs
20 Box Jumps, 24/20 in
20 Squat Cleans, 135/95 lbs
Rest 2 mins Run, 2 mi
If you’ve got a twenty pound vest or body armor, wear it.
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