Monday

Barbell Skill

A) High Hang w/ no hip Clean & Jerk
5×2 up to heaviest possbiel, rest 1:00 between sets
B) CLean & Jerk
5×1 @ 80-90%

or

A1) Overhead Press:
5,5,5,5,5+ @ 80%, rest 45 sec
A2) Pendlay Row x5x4-6, rest 45sec

Conditioning:

For time:
50 Double-Unders
40 Kettlebell Swings (32kg/24kg)
30 Toes-to-bar
20 Wegihted Ring Dips (12.5kg/8kg)
10 Chest-to-bar pullups

Tuesday

Barbell Skill:

A) Back Squat:
5,5,5+ @ 80%
Rest 2:00

B) Front Rack Step-up
3×8-10, rest 30 sec between legs

Conditioning:

5 Rounds:
AMRAP 2 min
5 Deadlifts
10 Burpees
Rest 2mins

Wednesday

Barbell Skill:

A) High Hang w/ no hip Snatch
5×2 up to heaviest possible, rest 1:00 between sets
B) Snatch
5×1 @ 80-90%

or

A1) Bench Press:5,5,5,5,5+ @ 80%
A2) Batwing Plank 5×20-30sec

Midline/Bodyweight:

A) Barbell Rollouts
5×8-10, rest 45sec
B) Weighted Chinup
5×3, rest 45 sec

Conditioning:

AMRAP 10 mins:
5 Dumbbell Deadlifts (20kg/15kg)
5 Dumbbell Hang Power Cleans (20kg/15kg)
5 Dumbbell Front Squats (20kg/15kg)
5 Dumbell Push Jerks (20kg/15kg)

Friday

Barbell Skill:

Deadlift
5,5,5+ @ 80%

Midline:
Bridge: 5×20-40sec

Conditioning:

150 Wallballs for time
EMOM (starting at 1:00) – 5 Pullups.

12 min Cap.

Saturday

Barbell:

A) Snatch: up to 1RM for the day, 1 miss allowed
B) 4-6 singles @ 90% of max from A

or

A) Push Press: build to 5RM
B) Front Squat: build to 5RM

Conditioning:

In teams of 2:
AMRAP 20 mins
30 Dumbell Snatches (20kg/15kg)
20 Burpee Box Jumps (24″/20″)
15 Sled Pushes

*5-10 reps per person before alternating