Monday

A) Clean & Jerk
3×2 @ 70%

B) High Hang Clean from blocks + Split Jerk
5×2 @ 80% of last week’s heaviest set

or

A) Overhead Press:
up to 10RM

B) Pendlay Row x5x3-5, rest 60sec

Conditioning:

Every 4 minutes for 5 rounds:
25 Wallballs (20lb/14lb)
50 Double-unders (or low box jumps)

Tuesday

A) Back Squat:
up to a heavy, but not maximal set of 10

B) Front Rack Bulgarian Split Squat
5×8, rest 60 sec between legs.
Add weight to last week’s 5×8

Conditioning:

50 Kettlebell Swings (24kg/16kg)
40 Burpees
30 Box Jumps (24″/20″)
20 Handstand Pushups
10 Chest to bar Pullups

Wednesday

A) Snatch
3×2 @ 70%
B) Snatch Balance
5×2 @ 80% of last week’s max

or

A) Bench Press
up to 10RM
B)┬áSingle Leg Deadlift 5×3-5 per leg

Conditioning:

6 Rounds for time:
Run 200m
10 Thrusters (45kg/30kg)

Thursday

A) Catch up on a missed strength block from earlier in the week

B) As many rounds as possible in 20mins of:
2 Rope Climbs
5 Sled Pushes
7 Wall Walks
30 sec side plank/side

Friday

A) Deadlift
up to a heavy, but not maximal set of 10

Conditioning:

6 Rounds:
30 sec Row for max metres
3:30 Rest between efforts

Saturday

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

or

A) Push Press 1RM
B) Front Squat 1RM

Conditioning:

“Helen”
3 Rounds:
400m Run
21 Kettlebell Swings (24kg/16kg)
12 Pullups