Monday

A) Clean & Jerk
5×1 @ 80-90%

B) High Hang Clean from Blocks + Split Jerk
up to heaviest possible.

or

A1) Overhead Press:
2×5@82%, rest 60 sec
1×3@87%, rest 60 sec
1+@92%, rest 60 sec
A2) Pendlay Row x5x4-6, rest 60sec

Conditioning:

5 Rounds
2 min AMRAP
10 Wallballs
10 KB Swings (24kg/16kg)
Rest 2 mins

Tuesday

A) Back Squat:
1×5@82%, rest 2:00
1×3@87%, rest 3:00
1+@92%

B) Front Rack Bulgarian Split Squat
5×8, rest 30 sec between legs

Conditioning:

12 min AMRAP
30 Double Unders (or Low Box Jumps)
5 Handstand Pushups
5 Strict Pullups

Wednesday

A) Snatch
6×1 @ 80-90%
B) Snatch Balance
5 sets, up to heaviest possible

or

A1) Bench Press
2×5@82%, rest 2:00
1×3@87%, rest 3:00
1+@92%
A2) Single Leg Deadlift x8-10 per leg

Midline/Bodyweight:

B1) Drgaon Flags
5×1-3, rest 45sec
B2) Weighted Chinup
5×3, rest 45 sec

Conditioning:

6 Rounds:
60ft Sled Push
2:30 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

B)15min AMRAP:
5 Strict Pullups
2 Turkish Getups
100ft Suitcase Walk
10 Deadbugs

Friday

Barbell Skill:

Deadlift
1×5@82%, rest 2:00
1×3@87%, rest 3:00
1+@92%

Conditioning:

Every 4 mins for 5 rounds:
7 Burpee Over-the-box Jumps (24″/20″)
15 KB Swings (24kg/16kg)

Midline:
Glute Bridge: 5×5 w/ 3 sec pause at top
heavier than last week

Saturday

A) Snatch
Up to heaviest single for the day
B) 4-6 singles at 90% of A

or

A) Push Press 3RM
B) Front Squat 3RM

Conditioning

As many rounds as possible in 12mins:
3 Overhead Squats (45kg/30kg)
3 C2B Pullups
6 Overhead Squats (45kg/30kg)
6 C2B Pullups
9 Overhead Squats (45kg/30kg)
9 C2B Pullups