Monday
Weightlifting:
A) Jerk Balance
EMOM 5 – 2 reps at 60%
B) Hang Clean + Clean + Front Squat + Jerk
up to heaviest complex for the day

Strength:
A) Push Press
5×2
B1) Pullup
5×3
B2) Single Side KB Front Squat
5×5/side
+
EMOM 16min
Evens: 7 Wallballs + 7 Toes to bar
Odds: 35 Double-Unders

Tuesday
Weightlifting:
A) Paused Front Squat
up to 2RM, 2 sec pause at rock bottom
B) 3×2 @ 80% of A

Strength:
A) Back Squat
5×3
B1) Good Morning
5×8
B2) Pushup or Dip variation
5×5
+
50 Kettlebell Swings (24kg/16kg)
40 Burpees
30 Box Jumps (24″/20″)
20 Walking Lunges
10 Pullups

Wednesday
Weightlifting:
A) Snatch Balance
EMOM 6 – 2 reps at 50%
B) High Hang Snatch + Hang Snatch + Snatch
up to heaveist complex for the day

Strength:
A) Bench Press
5×3
B1) Single Arm Ring Row
5×5/arm
B2) Single Leg Deadlift
5×8/leg
+
“Litvisleds!”
5 Rounds:
8 Front Squats (50kg/35kg)
1 Sled Push (60kg/30kg)
Rest 2:00

Thursday
Weightlifting:
Everyone:
A) Catch up on a missed strength block

+
AMRAP 15 mins
100m Farmers Walk (32kg/24kg)
10 Deadbugs
50 Double-Unders

Friday
Weightlifting:
A) Split Jerk
5×2 Across
*back off 5-10% from last week’s heaviest double
B) Back Squat
4×3 across
*back off 5-10% from last week’s heaviest triple

Strength:
A) Halting Deadlift
5×3 w/ 2sec pause
B1) Front Rack Reverse Lunge
4×8/leg
B2) Pullup
4×3
+
Every 3:30 for 5 Rounds
5 Back Squats
5 Push Presses
5 Front Squats
5 Bent Over Rows
5 Deadlifts
100m Run

*aim for at least same weight as last week.

Saturday

Gymnastics Strength + Skill Practise