Monday

Barbell Skill

A) 3-Position Clean (high hang w/ no hip, hang, floor) + 1 Split Jerk
5×1 up to heaviest possible, rest 1:30 between sets
B) Clean & Jerk
5×2 @ 70%

or

A) Overhead Press:
up to 10RM

B) Pendlay Row x5x3-5, rest 60sec

Conditioning:

5 Rounds
AMRAP 2min:
5 Burpee-Box Jumps (24″/20″)
10 Wallballs (20lbs/14lbs)
2 min Rest

Tuesday

Barbell Skill:

A) Back Squat:
up to a heavy, but not maximal set of 10

B) Front Rack Step-up
3×6-8, rest 60 sec between legs

Conditioning:

KB Swings to chin height (32kg/24kg)
10-9-8-7-6-5-4-3-2-1
Handstand Pushup
1-2-3-4-5-6-7-8-9-10

Wednesday

Barbell Skill:

A) 3-Position Snatch (high hang w/ no hip, hang, floor)
5×1 up to heaviest possible, rest 1:30 between sets
B) Snatch
5×2 @ 70%

or

A) Bench Press
up to 10RM
B)┬áSingle Leg Deadlift 5×6-8 per leg

Conditioning:

6 Rounds:
45sec Thrusters (45kg/30kg)
45sec Pullups
1:30 Rest

Friday

Barbell Skill:

Deadlift
up to a heavy, but not maximal set of 10

Conditioning:

6 Rounds:
60ft Sled Push
2:30 rest

*goal is to add weight to the sled each round, up to heaviest possible, while still completing the full 60 feet in 30sec or less

Midline:
Bridge: 5×20-40sec
*add weight to last week if you completed 40sec each time

Saturday

A) Snatch
Up to heaviest single for the day
B) 4-6 singles at 90% of A

or

A) Push Press 1RM
B) Front Squat 1RM

Conditioning:

In Teams of 2/3:
AMRAP 12min:
Burpee Lateral Bar Hops
*Team member A holds a barbell at lockout of deadlift while Team member B completes burpees
*on swapping, Team member B holds barbell at lockout while Team member A completes burpees