Monday

Barbell Skill

A) 3 Stop Clean DL + High Hang w/ no hip Clean & Jerk
5×2 up to heaviest possbiel, rest 1:00 between sets
B) CLean & Jerk
5×1 @ 80-90%

or

A1) Overhead Press:
3,3,3,3,3+ @ 85%, rest 60 sec
A2) Pendlay Row x5x4-6, rest 60sec

Conditioning:

For time:
4 Rounds:
3min AMRAP
5 Push Presses (45kg/30kg)
7 Lateral Bar Hop Burpees
9 Wallballs (20lb/14lb)
3min Rest

Tuesday

Barbell Skill:

A) Back Squat:
3,3,3+ @ 85%
Rest 2:00

B) Front Rack Step-up
4×8-10, rest 30 sec between legs

Conditioning:

AMRAP 15min:
1 Rope Climb
5 Wall Walks
16 Alternating Dumbell Snatches (20kg/12.5kg)

Wednesday

Barbell Skill:

A) 3-Stop Snatch DL + High Hang w/ no hip Snatch
5×2 up to heaviest possible, rest 1:00 between sets
B) Snatch
5×1 @ 80-90%

or

A1) Bench Press:3,3,3,3,3+ @ 85%
A2) Single Leg Deadlift x8-10 per leg

Midline/Bodyweight:

A) Barbell Rollouts
5×8-10, rest 45sec
B) Weighted Chinup
5×3, rest 45 sec

Conditioning:

AMRAP 10 mins:
10 Front Rack Kettlebell Lunges, left arm (24kg/16kg)
15 Kettlebell Swings (24kg/16kg)
10 Front Rack Kettlebell Lunges, right arm (24kg/16kg)
10 Dips

Friday

Barbell Skill:

Deadlift
3,3,3+ @ 85%

Conditioning:

“Litvisleds!”
5 Rounds:
8 Front Squats (50/35)
1 Sled Push (40/25)
Rest 2:30

Midline:
Bridge: 5×20-40sec
*add weight if you can hold for longer than 40sec

Saturday

Barbell:

A) Clean & Jerk: up to 1RM for the day, 1 miss allowed
B) 4-6 singles @ 90% of max from A

or

A) Push Press: build to 3RM
B) Front Squat: build to 3RM

Conditioning:

Each minute on the minute for 15min:
5 Pullups
10 Pushups
15 Air Squats

ME Burpees with remaining time on odd minutes (1:00,3:00, 5:00 etc)