Monday

Barbell Skill

Clean & Jerk

5×3 @ 70%, rest 1:30 between sets

or

A1) Overhead Press:
3×10, heaviest possible on last set
A2) Ring Row x5x5

Conditioning:

As many Rounds as possible in 15 minutes:
10 Overhead Walking Lunges, left arm (20kg/15kg)
7 Burpees
10 Overhead Walking Lunges, rightt arm (20kg/15kg)
7 Pullups

Tuesday

Barbell Skill:

Back Squat:
3×10 @ 50%-60%
Rest 2:00

Midline:

Barbell Rollouts
5×8-10, rest 90sec

Conditioning:

5 Rounds:
1 min Sled Push
3 min Rest

Wednesday

Midline

Skin-the-cat or back lever Practise

Barbell Skill:

A) Snatch:
5×3 @ 70%

or

A1) Bench Press: 3×10, up to heaviest possible
A2) Batwing Plank 3x30sec

Conditioning:

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

Friday

Bodyweight Skill:

Handstand Practise

Barbell Skill:

Deadlift
3×10, up to heavy but no maximal on last set

Conditioning:

12 min AMRAP:
10 Chest-to-bar Pullups
20 Push Jerks
30 Double-Unders or low box jumps

Saturday

Midline

Turkish Getup Practise

Conditioning:

In teams of 2:
40-30-20-10
Burpee over-the-box Jumps (24″/20″)
Dumbell Thrusters (15kg/10kg)

*5-10 reps per person before alternating