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
5×1 @ 80-90%

or

A1) Overhead Press:
2×5@80%
1×3@85%
1+@90%
rest 60 sec
A2) Pendlay Row x5x4-6, rest 60sec

Conditioning:

For time:
15-12-9
Power Snatch (45kg/30kg) or Kettlebell Swing (32kg/24kg)
Chest-to-bar Pullup
Burpee Box Jump (24″/20″)

Tuesday

Barbell Skill:

A) Back Squat:
1×5@80%, rest 2:00
1×3@85%, rest 3:00
1+@90%

B) Front Rack Step-up
5×8-10, rest 30 sec between legs

Conditioning:

10 Kettlebell Swings (24kg/16kg)
10 Goblet Squats (24kg/16kg)
5 Handstand Pushups
10 Kettlebell Swings (24kg/16kg)
8 Goblet Squats (24kg/16kg)
4 Handstand Puhsups
10 Kettlebell Swings (24kg/16kg)
6 Goblet Squats (24kg/16kg)
3 Handstand Pushups
10 Kettlebell Swings (24kg/16kg)
4 Goblet Squats (24kg/16kg)
2 Handstand Pushups
10 Kettlebell Swings (24kg/16kg)
2 Goblet Squats (24kg/16kg)
1 Handstand Pushup

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
5×1 @ 80-90%

or

A1) Bench Press
2×5@80%, rest 2:00
1×3@85%, rest 3:00
1+@90%
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:

5 Rounds:
1 min Sled Push
2 min Rest

Friday

Barbell Skill:

Deadlift
1×5@80%, rest 2:00
1×3@85%, rest 3:00
1+@90%

Conditioning:

50 Wallballs
40 Kettlebell Swings (24kg/16kg)
30 Toes-to-bar
20 Overhead Plate Lunges (20kg/15kg)
10 Weighted Pullups

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

Saturday

Gymnastics w/ Kev

Conditioning:

50 Burpee-Pullups for time

EMOM – 10 airsquats (starting on 1:00)