Strength:
5 RM Back Squat
Olympic Lifting:
E3MOM12
3 Split Jerk
Conditioning:
4RFT
50 Double-Unders
10 SHSPU
Accessory:
3×20 Peterson Step-up
3×5 Rear Foot Elevated Spit Squat
Day 2
Olympic Lifting:
Power Clean 5 RM
Conditioning:
4 Cycles:
Min 1: 5 Rep Power Clean @ 80%
Min 2: 30 Sec Max Effort Assault Bike
Min 3: 30 Sec Toes-2-Bar
Min 4: 30 Sec. Ring Muscle-up
Core Accessory:
3 Cycles:
10 Barbell Good Morning
90 Second Plank
Rest as needed
Day 3
Olympic Lifting:
Snatch complex
3 Sets of:
1 Hang + 1 Below Knees + 3 Overhead Squats with 2-3 sec pause in the squat
Conditioning:
“Jackie”
For time:
1000M Row
50 Thrusters 45/33lb
30 Pull-ups
Strength:
Shoulder Press 5 Rep Max and/or 3×5 Sotts Press
Day 4
Plyometric Upper/Lower:
E2F12:
6 Box Jump
6 Med Ball Side Toss (each side)
Conditioning/Utilitarian:
4RNFT:
10 D Ball Ground to Shoulder
100ft Sled Push
50ft Yoke Carry
Core:
4NFT
20 GHDSU
10 Back Extensions
Max Effort L-Seat
Day 5
Strength:
Front Squat 5 RM
Conditioning:
PARTNER AMRAP 30
25 Shoulder to overhead 155/103lb
50 Deadlift 205/143lb
75 Bar Facing Burpees
100 Calorie Row
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