Monday

Barbell Skill

A) High Hang Clean from Blocks + 1 Split Jerk
5×1 up to heaviest possible, rest 1:30 between sets
B) Clean & Jerk
5×1 @ 80%

or

A1) Overhead Press:
5,5,5,5,5+ @82%, rest 60sec
A2) Pendlay Row x5x6-8, rest 60sec

Conditioning:

4 Rounds:
1 min Wallballs (20lb/14lb)
1 min Push Presses (45kg/30kg)
1 min Sled Push
1 min Rest

Tuesday

Barbell Skill:

A) Back Squat:
5,5,5+ @ 82%

B) Front Rack Step-up
5×4-6, rest 60 sec between legs

Conditioning:

20 Handstand Pushups
30 Kettlebell Swings (24kg/16kg)
40 Toes-to-bar
30 Kettlebell Swings (24kg/16kg)
20 Handstand Pushups

Wednesday

Barbell Skill:

A) Snatch Balance
5×1 up to heaviest possible, rest 1:30 between sets
B) Snatch
5×1 @ 80-90%

or

A1) Bench Press
5,5,5,5,5+ @ 82%, rest 60 sec
A2) Single Leg Deadlift
5×4-6 per leg, rest 60 sec

B1) Weighted Chinup
5×3, rest 45 sec
B2) Dragon Flag
rest 45 sec

Conditioning:

AMRAP 12mins
10 Overhead Walking Lunges, left arm (20kg/12.5kg)
15 Alternating DB Snatches (20kg/12.5kg)
10 Overhead Walking Lunges, right arm
7 Pullups

Friday

Barbell Skill:

A) Deadlift
5,5,5+ @ 82%

Conditioning:

4 Rounds:
AMRAP 2 mins
10 Kettlebell Swings (32kg/24kg)
10 Box Jump Overs (24″/20″)
Rest 2 mins

Midline:
Glute Bridge
5×8 w/3 sec pause at top

Saturday

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

or

A) Push Press 5RM
B) Front Squat 5RM

Conditioning:

5 Rounds:
10 Lateral Bar Hop Burpees
10 Thrusters (45kg/30kg)
Rest 2:00