Monday
A. Jerk Balance
EMOM 5 mins – 2 reps at 50% of 1RM Split Jerk
B. 1 Clean + 2 Jerks
5 sets @ 85%, rest 90 sec

or

A. Standing Overhead Press
6×5-7 @ 75%, rest 2min
B1. Dumbell Ext Rotation
3×8/side @ 3010
B2. Paused Ring Row
3×5 w/ 2 sec at top, rest 30sec

+
5 Rounds
AMRAP 2min:
5 Toes-to-bar
5 Burpee Box Jump overs
Rest 2 mins

Tuesday

A. Back Squat
6×5-7 @ 75%, rest 2min

B1. Front Rack Reverse Lunge
3×5/leg, rest 30sec
B2. Weighted Plank
3×20-30sec, rest 30sec

(B1 and B2 should be heavier than last week)

+
15-12-9
Kettlebell Swing (32kg/24kg)
Thruster (45kg/30kg)

Wednesday

A. Snatch
5×2@85%
B. Overhead Squat
3×6 w/ 3 sec pause at bottom
heavier than last week
or

A1. Bench Press
6×5-7 @ 75%, rest 90 sec
A2. KB Front Squat
6×5 w/ 3 sec pause, rest 90sec
+
EMOM 10min
Evens: 3-5 Pullups
Odd: 3-5 Dips
+
4x400m Run
2min Rest between efforts

Thursday

A. Catch up on a missed strength block
+
AMRAP 17mins:
100m KB Rack Walk (24kg/16kg)
10 Deadbugs
10 Box Jumps (24″/20″)
200m Aerobic Pace Run

Friday

A. 3 Pause Snatch DLs
5×3, heavier than last week
B. Snatch High-Pull
5×3, heavier than last week

or

A. Deadlift
6×5-7 @ 70%, rest 2min
B. Good Morning
3×8

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

+
Every 3mins for 5 rounds
5 Push Presses (45kg/30kg)
7 Burpees
10 Wallballs (20lb/14lb)

Saturday

A. Power Clean
up to heaviest single for the day
B. EMOM 6min:
2 reps at 80% of A

or

A. Push Press
up to heaviest single for the day
B. EMOM 6min:
2 reps @ 80% of A
+
Run 400m
30 Double-Unders
10 Toes to Bar
30 Double-Unders
10 Toes to Bar
30 Double-Unders
10 Toes to Bar
Run 400m