Monday

Barbell Skill

Snatch

1×3@80%
1×2@85%
5×1@90%

or

A1) Overhead Press: 3,3,3+ @ 85%
A2) Ring Row x3x5

Conditioning:

4 Rounds:
3min AMRAP:
5 Push Presses (45kg/30kg)
7 Lateral Bar Hop Burpees
9 Wallballs (20lb/14lb)
3min Rest

Midline:

6 rounds, alternating:
20sec arch hold
20sec hollow hold

Tuesday

Barbell Skill

A) Back Squat: 3,3,3+ @ 87%, 2:00 rest
B) Front Squat: 4×10 @ 50%, 1:00 rest

Conditioning

As many rounds as possible in 15mins of:
1 Rope climb
5 Wall Walks
10 Alternating Dumbell Snatches (20kg/15kg)

Wednesday

Barbell Skill

A) Clean & Jerk
1×3@80%
1×2@85%
4×1@90%

or

A1) Bench Press: 3,3,3+ @ 85%
A2) Batwing Plank 3x30sec

Bodyweight Skill

B1) Weighted Pullup x5x3
B2) Barbell Rollouts x5x5
rest 45 sec between sets

Conditioning

6 Rounds:
30 second Row for max metres
3min Rest

Friday

Bodyweight Skill

Handstand Practise

Barbell Skill

Top Pull Deadlift
5×3 @ 80%
2 sec pause at bottom

Conditioning

15 Handstand Pushups
Broad Jump 30 feet
15 Deadhang Pullups
Broad Jump 30 feet
12 Handstand Pushups
Broad Jump 30 feet
12 Deadhang Pullups
Broad Jump 30 feet
9 Handstand Pushups
Broad Jump 30 feet
9 Deadhang Pullup
Broad Jump 30 feet

Saturday

Bodyweight Skill

Back Lever or Skin-the-cat practise

Barbell Skill

A) Power Snatch 1RM
B) Front Squat 5RM
or
A) Push Press 5RM
B) Front Squat 5RM

Conditioning

As many rounds as possible in 12mins:
9 Overhead Squats (45kg/30kg)
9 C2B Pullups
9 Kettlebell Swings (32kg/24kg)
15 Overhead Squats (45kg/30kg)
15 C2B Pullups
15 Kettlebell Swings (32kg/24kg)
21 Overhead Squats (45kg/30kg)
21 C2B Pullups
21 Kettlebell Swings (32kg/24kg)