Monday
Weightlifting:
A) Jerk Balance
EMOM 5 – 2 reps at 60%
B) Hang Clean + Clean + Jerk
3×1 @ 90% of last week
C) Clean & Jerk
5×1, progressive

Strength:
A) Push Press
6×2
B1) Pullup
5×3
B2) Single Side Walking KB Lunge
5×6 steps each side
+
EMOM 16min
Evens: 7 Wallballs + 7 Toes to bar
Odds: 3 Wall Walks + 20 Double-Unders

Tuesday
Weightlifting:
A) Tempo Front Squat
7×5 @ 32×1

Strength:
A) Back Squat
6×2
B1) Romanian Deadlift
5×8
B2) Pushup or Dip variation
5×5
+
5 Rounds:
2min AMRAP
7 Push Presses
7 Burpee Lateral Bar Hops
2 min Rest

Wednesday

Weightlifting:
A) Snatch Balance
EMOM 6 – 2 reps at 50%
B) High Hang Snatch + Hang Snatch + Snatch
3×1 @ 90% of last week
C) Snatch
5×1, progressive

Strength:
A) Bench Press
6×2
B1) Strict toes-to-bar (or leg raise)
5×8-10
B2) Turkish Getup
5x 1L + 1R
+
5 Rounds:
1 min Sled Push
2 min Rest

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

+
AMRAP 15 mins
50m Rack Walk
10 Medball Pikes
200m Run

Friday
Weightlifting:
A) Split Jerk
6×2 across
*back off 5-10% from last week’s heaviest double
B) Back Squat
4×2 across
*back off 5-10% from last week’s heaviest triple

Strength:
A) Rack Pull from below knee
6×2 w/ 2sec pause
B1) Front Rack Step-up
4×8/leg
B2) Pullup
4×3
+
Conditioning:
Every 3mins for 5 Rounds:
7 Burpee Over-the-box Jumps (24″/20″)
12 Wallballs

Saturday

Weightlifting:
A) Power Clean + Push Jerk
up to 1RM for the day

Strength:
A) Front Squat
up to 3RM for the day

+

In teams of 2/3:
100 Goblet Squats (24kg/16kg)
100 Push Presses (45kg/30kg)
50 Sled Pushes