Warm up:

400 m run

10 Banded goodmornings

10 Banded thrusters

10 Banded single arm press

10 banded push ups

​

A.

Every 2:30 for 5 sets

10,8,6,4,2 

Deadlift 

Push press

 

B. 

For time:

10,9,8,7,6,5,4,3,2,1,

Cal Bike

DB Thrusters (50/35)

Tuesday:

Warm up;
Band on knees

50 high knees

10/10/10/10 monster walks

30 high knees

20 banded plank jacks

10 high knees 

10 in-squat abductions

 

A.

Every 2 minutes for 10 minutes

10,8.6.4.2 Back squat

 

B.

For time:

15 Clean and Jerk UB (95/65)

12 Clean and jerk UB (115/75)

10 Clean and jerk UB (135/85)

 

C.

7 minutes max effort Bureees over the bar

Wednesday:

Warm up:

PVC:

10 dislocates

5/5 snatch grip arm circles

10 OHS

10 sots press

30-60 seconds forward shoulder stretch

 

A.

Every 2 minutes for 10 minutes:

1 snatch pull

1 snatch

2 OHS

 

B.

Every 6 minutes for 24 minutes:

200 m run

20 T2B

20 OH BB lunge (95/65)

100 m run

Thursday

Warm up

EMOM x7 minutes:

Mountain climbers

side/side plank

Hollow rockers

HR push ups

Squats

Lunges

Cossack squat
 

A.

15 minutes to find 1RM Front Squat

 

B.

“Diane”

21-15-9 reps for time:

Deadlift (225/155)

Handstand push ups

Friday

Warm up:

Gym laps:

2 running

2 shuffle

1 leg swings  

1 plank tummy bear crawl

1 farmer lunge

1 death march

1/1 OH/Front Rack carry

A.

15 minutes to find 1 Rm Dead Lift  and Push Press

 

B.

In teams of 2:

100 cal row

90 KBS (70/53)

80 Double unders

70 pull ups

60  DB Snatch  (50/35)

50 burpee box jumps

40 DB shoulder to overhead 

30 ring dips

20 Farmer lunges

10 Handstand push ups

Saturday

Warm up:

200 m SA OH carry  switch hands as often as you need

5/5 KB hang clean and jerk

5/5 KB halo

10 KB swings

 

A.

15 minutes to find 

1RM split Jerk

 

B.

For Time:

100 wall Ball shots

E2MOM 1 clean and jerk at  80% Bodyweight