Monday
A. Jerk Balance
EMOM 5 – 2 reps at 60%
B. 1 Clean + 2 Jerks
5 sets @ 90%, rest 90 sec

or

A. Standing Overhead Press
7×3-5 @ 85%, rest 2min
B1. DB Ext Rot
2×8/side @ 3010
B2. Paused Ring Row
2×5 w/ 2 sec at top, rest 30sec

+
5 Rounds:
60 sec Sled Push
60 sec Rest
60 sec Row
60 sec Rest

Tuesday

A. Back Squat
7×3-5 @ 85%, rest 2min

B. Good Morning
3×8, heavier than last week
or
B. Snatch High Pulls
5×2, heavier than last week

+
400m Run
30 Wallballs (20lb/14lb)
30 Kettlebell Swings (24kg/16kg)
30 Wallballs (20lbs/14lbs)
400m Run

Wednesday

A. Snatch
5×2@90%
B. Overhead Squat
3×4 w/ 3 sec pause at bottom
heavier than last week
or

A1. Bench Press
7×3-5 @ 85%, rest 2min
A2. KB Front Squat
7×4 w/ 3 sec pause, rest 90sec
+
EMOM 10min
Evens: 3-5 Pullups
Odd: 3-5 Dips
+
10 Rounds:
30sec ME Sled Push
1min Rest

Thursday

A. Catch up on a missed strength block
+
AMRAP 15mins:
Bottoms-up Walk, L+R
5 Wall Walks
100m Farmer’s Walk (32/24)
Aerobic-paced 200m Run

Friday

A. 3 Pause Snatch DLs
7×3, heavier than last week

or

A. Deadlift
7×3-5 @ 85%, rest 2min

B1. Front Rack Reverse Lunge
2×5/leg, rest 30sec
B2. Weighted Plank
2×20-30sec, rest 30sec

C. EMOM 10min
Evens: 3-5 Pullups
Odd: 3-5 Dips

+
3 Rounds:
2:30 to complete
400m Run
ME Walballs in remaining time
2:30 Rest

Saturday

Gymnastics strength/skill practise

+
AMRAP 10min:
10 Step unweighted walking Lunge
10 Burpees
10 Step unweighted walking Lunge
10 Box Jumps