Monday

Barbell Skill

Snatch

2×3@80%
1×2@85%
3×1@90%

or

A1) Overhead Press: 5,5,5+ @ 80%
A2) Ring Row x3x5

Conditioning:

4 Rounds:
45sec ME Thrusters
45sec ME Pullups
1:30 Rest

Midline:

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

Tuesday

Bodyweight Skill

Handstand Practise

Barbell Skill

A) Back Squat: 5,5,5+ @ 82%, 2:00 rest
B) Front Squat: 4×10 @ 50%, 1:00 rest

Conditioning

20 Handstand Pushups
30 KB Swings (light)
40 Toes-to-bar
30 KB Swings (light)
20 Handstand Pushups

Wednesday

Barbell Skill

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

or

A1) Bench Press: 5,5,5+ @ 80%
A2) Batwing Plank 3x30sec

Bodyweight Skill

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

Conditioning

6 Rounds:
50′ Sled Push
2 mins rest

*aim to add weight each round, but traverse the full 50 feet within 30 seconds

Friday

Bodyweight Skill

Back Lever or Skin-the-cat practise

Barbell Skill

Top Pull Deadlift
3×5 @ 75%
2 sec pause at bottom

Conditioning

50 Burpee-Pullups for time

each minute on the minute (starting at 1:00) – 10 air squats

Saturday

Barbell Skill

Power Clean + Push Jerk 1RM
or
Push Press 3RM

Conditioning

In teams of 2/3:

AMRAP 20 minutes:
30 Wallballs
15 Sled pushes
30 Burpees