Monday
A. Jerk from Split
5×3, build per set, rest 90 sec
B. 1 Clean + 3 Jerks
5 sets @ 70%, rest 90 sec

or

A. Standing Overhead Press
4×8-10 @ 70%, rest 2min
B1. DB Ext Rot
4×8/arm @ 3010, rest 30sec
B2. Batwing Plank
4x60sec, rest 30sec

+
5 Rounds:
AMRAP 2min
30 Double-Unders/ Low Box Jumps
5 Toes to Bar
Rest 2mins

Tuesday

A. Back Squat
4×8-10 @ 70%

B1. Front Rack Reverse Lunge
5×5/leg, rest 30sec
B2. Weighted Plank
5×20-30sec, rest 30sec
+
15-12-9
Kettlebell Swing (32kg/24kg)
Burpee Box Jump (24″/20″)

Wednesday

A. Snatch
5×3@70%
B. Overhead Squat
3×8 w/ 2 sec pause at bottom

or

A. Bench Press
4×8-10 @ 70%
B. KB Front Squat
4×8 w/ 2 sec pause at bottom

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

+
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
+
AMRAP 15:
Bottoms Up Walk, 1 lap of room per arm
30 sec side plank/side
5 Wall Walks
200m Run

Friday

A. 3 Pause Snatch DLs
5×3 @ 100-110%
B. Snatch High-Pull
5×3 @ 80-90%

or

A. Deadlift
4×8-10 @ 65%
B. Good Morning
4×8

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

+
In teams of 4:
Row 5000m as fast as possible

Saturday

A. Power Clean + Push Jerk
up to heaviest single for the day
B. Power Clean + Push Jerk
5×2 @ 80% of A

or

A. Push Press
up to heaviest single for the day
B. Push Press
5×2 @ 80% of A

+
“Litvisleds!”
5 Rounds:
8 Front Squats (50/35)
1 Sled Push (40/25)
Rest 2:30