Monday
A. Jerk from Split
5×3, heavier than last week, rest 90 sec
B. 1 Clean + 2 Jerks
5 sets @ 80%, rest 90 sec

or

A. Standing Overhead Press
5×6-8 @ 75%, rest 2min
B1. DB Ext Rot
3×8/arm @ 3010, rest 30sec
B2. Batwing Plank
3x60sec, rest 30sec

+
4 Rounds:
3 min AMRAP
7 Wallballs
30ft Burpee Broad Jumps
3 min Rest

Tuesday

A. Back Squat
5×6-8 @ 75%, rest 2min

B1. Front Rack Reverse Lunge
4×5/leg, rest 30sec
B2. Weighted Plank
4×20-30sec, rest 30sec

(B1 and B2 should be heavier than last week)

+
15-12-9
Lateral Over-the-Box Jump (20″/16″)
Dumbell Push Press (20kg/12.5kg)

Wednesday

A. Snatch
5×2@80%
B. Overhead Squat
3×6 w/ 3 sec pause at bottom

or

A1. Bench Press
5×6-8 @ 75%, rest 90sec
A2. KB Front Squat
5×6 w/ 3 sec pause at bottom, rest 90sec

+
EMOM 10min
Evens: 3-5 Pullups
Odds: 3-5 Dips
+
6 Rounds:
200m Run, rest 2:1

Thursday

A. Catch up on a missed strength block
+
AMRAP 15mins:
1 Rope Climb
2 Turkish Getups (32/24)
3 Forward Rolls
Bear Crawl w/ pause

Friday

A. 3 Pause Snatch DLs
5×3, heavier than last week (use 100% of snatch if you missed last week)
B. Snatch High-Pull
5×3, heavier than last week (use 90% of snatch if you missed last week)

or

A. Deadlift
5×6-8 @ 70%, rest 2min
B. Good Morning
4×8

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

+
Every 3mins for 5 rounds
15 Kettlebell Swings to chin height (24kg/16kg)
10 Thrusters (45/30)

Saturday

A. Gymnastics Strength + Skill Practise
+
In teams of 3:
60 Sled Pushes for time
(Gents: +20kg, Ladies: unweighted)