Monday

A. Jerk Balance
EMOM 5 – 1 rep at 70%
B. Clean & Jerk
6 singles @ 90% or above, rest as needed

or

A. Standing Overhead Press
9×1-2@95%, rest 2+ mins
B1. DB Ext Rot
2×8/side @ 3010
B2. Paused Ring Row
2×5 w/ 2 sec at top, rest 30sec
+
In teams of 3:
45 Sled Pushes for time

*one team member working at a time
*each member completes 1-4 crossings before rotating

Tuesday

A. Back Squat
9×1-2@95%, rest 2+ mins
+
Amrap 12mins at a moderate pace:
400m Run
2 Turkish Getups

Wednesday

A. Snatch
6 singles @ 95% or above, rest as needed

or

A1. Bench Press
9×1-2@95%, rest 90sec
A2. KB Front Squat
9×2 w/ 3 sec pause, rest 30sec

B. EMOM 10min
Evens: 3-5 Pullups
Odd: 3-5 Dips
+
12 Right Arm Thrusters
12 Left Arm Thrusters
15 Kettlbell Swings
9 Right Arm Thrusters
9 Left Arm Thrusters
12 Kettlebell Swings
6 Right Arm Thrusters
6 Lefts Arm Thrusters
9 Kettlebell Swings

Thursday

A. Catch up on a missed strength block
+
AMRAP 15min
10 Wallballs
10 Medball Pikes
200m Medball Carry

Friday

A. 3 Pause Clean DLs
6×2 – start at 90% of Clean and build per set
B. Clean High-Pulls
5×2, start at 80% of clean and build per set
or
A. Deadlift
9×1-2@95%, rest 2+ mins
+
EMOM 10min
Evens: 3-5 Pullups
Odd: 3-5 Dips
+
In teams of 4:
Row 4km for time

*one team member working at a time
*divide distance anyhow

Saturday

A. Gymnastics Srength/Skill practise
+
Conditioning TBA