Monday

Barbell Skill

Clean & Jerk

1×3@80%
1×2@85%
1×1@90%
3×1@95%

or

A1) Overhead Press:
2×5@80%
2×3@85%
1+@90%
A2) Ring Row x5x5

Bodyweight/Midline:

B1) Wegihted Pullup x3x3
B2) Barbell Rollout x3x5

Conditioning:

4 Rounds:
2min AMRAP:
5 Burpee-pullups
7 Wallballs
2min Rest

Tuesday

Barbell Skill:

A) Back Squat:
1×5@82%
1×3@87%
1×1+@92%

B) Front Squat: 4×10 @ 50%, 1:00 rest

Conditioning:

50 Lateral Box Jumps (20″/16″)
40 Kettlebell Swings (24kg/16kg)
30 Toes-to-bar
20 Ring Dips
10 Deadhang Pullups

Wednesday

Barbell Skill:

A) Snatch
1×1@85%
1×1@90%
5×1@95%

or

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

Bodyweight Skill:

Turkish Getup Practise

Conditioning:

15-12-9 reps for time:
Thrusters (45kg/30kg)
Burpee over-the-box jumps (24″/20″)

Friday

Bodyweight Skill:

Handstand Practise

Barbell Skill:

Top-Pull Deadlift
5×2@ 90%
2 sec pause at bottom

Conditioning:

“Litvisleds!”

5 Rounds:
8 Front Squats (50kg/35kg)
1 Sled Push

*rest 2-3 mins between rounds
*add weight to sled each round

Saturday

Bodyweight Skill:

Gymnastics workshop

Conditioning:

“Fight Gone Bad!”

5 Rounds for max reps:
1min Wallballs (20lb/14lb)
1min Kettlebell Swing (24kg/16kg)
1min Box Jump (20″/16″)
1min Push Press (35kg/25kg)
1min Row
1min Rest