Monday
A. Jerk Balance
EMOM 5 – 1 reps at 70%
B. 1 Clean + 2 Jerks
6 sets @ 95%, rest 2 min

or

A. Standing Overhead Press
8×2-3 @ 90%, rest 2 mins
B1. DB Ext Rot
2×8/side @ 3010
B2. Paused Ring Row
2×5 w/ 2 sec at top, rest 30sec

+
5 Rounds:
2min AMRAP
4 Burpee Over-the-box Jumps (24″/20″)
7 Kettlbell Swings (24kg/16kg)
2min Rest

Tuesday

A. Back Squat
8×2-3 @ 90%, rest 2 mins

+
50 Kettlebell Swings (24/16)
40 Alternating Unweighted Lunges
30 Wallballs (20lb/14lb)
20 Box Jumps (24″/20″)
100m Farmers Walk (32kg/24kg)

Wednesday

A. Snatch
6 sets @ 95%, rest 2 min
B. Overhead Squat
3×4 w/ 3 sec pause at bottom
heavier than last week
or

A1. Bench Press
8×2-3 @ 90%, rest 2 mins
A2. KB Front Squat
8×3 w/ 3 sec pause, rest 90sec
+
EMOM 10min
Evens: 3-5 Pullups
Odd: 3-5 Dips
+
6 Rounds:
60ft Sled Push
2min Rest
*goal is to add weight to the sled each round, up to heaviest possible, while still completing the full 60 feet in 30sec or less

Thursday

A. Catch up on a missed strength block
+
AMRAP 15min
2 Bottoms Up Turkish Getups
10 Medball Pikes
200m Easy Run

Friday

A. 3 Pause Snatch Deadlifts
8×2, heavier than last week

or

A. Deadlift
8×2-3 @ 85%, rest 2min

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

Every 5 mins for 3 Rounds:
5 TnG Deadlifts
5 Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
100m Run
or
3 Rounds:
8 Front Squats
8 Push Presses
8 Back Squats
Run 100m

*you pick the weight. Start “too light”, go heavier each round.

Saturday

A. Power Snatch
up to heaviest single for the day
B. EMOM 6
2 reps at 80% of A

or

A. Push Press
up to heaviest single for the day
B. EMOM 6
2 reps @ 80% of A
+
15-12-9
Kettlebell Push Press (24/16)
Burpee Over-the-box Jumps (24/20)