Monday

Weightlifting Group:
A) Tall Clean
up to 1RM
B) 5×3 Hang Power Cleans
Start at 70% and build per set

Strength Group:
A) Push Press
5×3, rest 2mins
aprox 110% of Press 1RM

B1) Chinup
5×3, rest 30 sec
B2) Single KB Front Squat
5×6/side, rest 45 sec

Conditioning:
4 Rounds:
1min Row
1min Rest
1min Sled Push
1min Rest

Tuesday

Weightlifting Group:
A) Paused Back Squat
2 sec hold at rock bottom
up to heavy but perfect set of 3
B) 3×3 @ 80% of A
C) Front Rack Step up
5×5/leg
rest 60 sec between legs
heaviest possible

Strength Group:
A) Back Squat
5×5, 2 mins rest
Aprox 75% of last weeks 1RM
B) Front Rack Step-up
5×5/leg, rest 60 sec between legs
heaviest possible

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

Weightlifting Group:
A) Snatch High Pull
3@70%,3@80%,2@90%,2@100%, 1@ 110%
B) Tall Snatch
up to 1RM
C) Snatch Balance + 2 sec pause at catch
up to 1RM

Strength Group:
A) Bench Press
5×5, rest 2min
Aprox 75% of last use 1RM
B) 3-point DB row
5×8/side, rest
C) Overhead Press
5×8@50%

Conditioning:
50 Burpee Pullups for time
EMOM – 10 Air Squats

Thursday

Everyone:
A) Catch Up on a missed strength block

Conditioning:
AMRAP 15min:
100m Double Kettlebell Rack Walk (24kg/16kg)
50 Double-Unders (or 150 single unders)
5 Wall Walks

Friday

Weightlifting Group:
A) Rack Jerk
5×2@85%
B) Front Squat
5×3@

Strength Group:
A) Halting Deadlift
5×5, rest 2mins
use aprox 70% or last week’s 1RM
B) Natural Glute Ham Raise
5×8, rest 90sec

Conditioning:
Teams of 2/3
60 Wallballs
200m Run
60 Kettlebell Swings
200m Run
60 Burpees
200m Run
60 Kettlebell Swings
200m Run
60 Wallballs

Saturday

Everyone:
A) Gymnastics Stregnth/Skill Practise

B) Conditioning TBA