Monday
Dynamic Range of Motion
Get Up Planks
Rollovers
Spidey Lunges

Bodyweight Skill
Muscle Ups

Barbell Skill
12 mins to work to a 3RM Mid-Hang Clean – 1X3@95%, 1X3@90% rest 1:30 between drop sets.

Conditioning
75 Double Unders
30 Front Rack Lunges 40Kg/25Kg
75 Double Unders
20 Front Rack Lunges
75 Double Unders
10 Front Rack Lunges

(15 Minute Cap.)

Tuesday
Dynamic Range of Motion
Cossack Stretch
Hollow/Arch on Bar
Bootstrappers

Bodyweight Skill
Handstand Push Ups
Chest to Bar Pull Ups

Barbell Skill
1) Back Squat: 1X8@70%, 1X6@80%, 1X6@85%

2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%

Conditioning
“12.1″
AMRAP 7: Burpees (6″ Target)

Wednesday
Dynamic Range of Motion
Get Up Plank
Dog Up/Dog Down
Pistol Kicks

Bodyweight Skill
Toes to Bar
Handstand Walks

Barbell Skill
12 minutes to work to a 3rm Mid-Hang Snatch , then 1X3@95%, 1X3@90%. Rest 1:30 between drop sets.

Conditioning (Aerobic Capacity/Muscular Endurance)
Run 800m
30 Muscle Ups
Run 800m

(20 Minute Cap.)

Friday
Dynamic Range of Motion
Cossack Stretch
Hollow/Arch on Bar
Bootstrappers

Bodyweight Skill
Gymnastics
Bar Muscle Ups

Barbell Skill
1) Back Squat: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%

Conditioning (Redline)
21-15-9
Wall Balls
Pull Ups

(10 Minute Cap.)

Saturday
Dynamic Range of Motion
Snatch Warm Up

Barbell Skill
15 Minutes to Establish a 1RM Snatch.

15 Minutes to Establish a 1RM Clean & Jerk.

Conditioning (Stamina/Muscular Endurance)
15-12-9
6/4″ Deficit Handstand Push Ups
Power Snatches 60Kg/40Kg

(15 Minute Cap.)