MONDAY
STRENGTH
PRIMER
5X3
MUSCLE SNATCH, TNG
BUILD IN WEIGHT
POWER SNATCH
5 SETS OF;
2X 1 POWER SNATCH + 1 HANG POWER SNATCH @80%
CAN BE TNG OR CAN RESET AFTER HANG SNATCH BUT QUICK TO PICK UP BAR DURING SET
REST 2:00
FRONT SQUATS
3 X10 AT 60%
+ 8E SPLIT SQUAT
TUESDAY
STRENGTH
5 SETS
6 BENCH PRESS, CAN BUILD
+ 15 BOX DIPS
WORKOUT
AMRAP 12
200M RUN
3 ROPE CLIMBS
WEDNESDAY
STRENGTH
4 SETS FOR QUALITY
SLED PUSH 50'
6 BOX JUMPS AHAP
WORKOUT
EVERY 3:00X 5
16/14 CAL ROW
16 AIR SQUATS
16 JUMPING LUNGES
THURSDAY
CONDITIONING
AMRAP 30
30 ALT HANG DB SNATCH
30 PUSH UPS
20 ALT HANG DB CLEANS
20 PUSH UPS
10 DB STOH (5/5)
10 PUSH UPS
#50/35
FRIDAY
PRIMER
3 SETS, BUILDING
5 TALL CLEANS WITH :03 PAUSE IN CATCH
STRENGTH
EVERY 3:00 X 5
200M RUN
3 SQUAT CLEAN
AT 75% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
SATURDAY
8AM
WORKOUT
WITH A PARTNER
5 ROUNDS FOR TIME
100 DOUBLE UNDERS, SPLIT
40 TOES TO BAR, SPLIT
2 CLEAN AND JERKS, AHAP & SPLIT*
400M RUN, TOGETHER
*USE ABOUT 10-15M PRIOR TO WORKOUT STARTING TO BUILD TO HEAVY C&J PER PAIR. PAIRS IDEALLY WILL SHARE SAME BAR & HAVE SIMILAR 1RMS.
9:15AM
PLYO
4 SETS
6 SEATED BOX JUMP
10E LATERAL HURDLE HOP
STRENGTH
EVERY :90 X 10
2 DEADLIFTS + 1 HANG CLEAN
ACCESSORY
10E STAGGER STANCE DL
40 RUSSIAN TWIST
SUNDAY
CONDITIONING
4:00 ON/2:00 REST X 6
A.
500M ROW
INTO MAX BURPEES OVER DB
B.
500M SKI/1000M BIKE
INTO MAX WALLBALS
ALT BETWEEN 2 INTERVALS, AT END YOU WILL HAVE DONE EACH 3X.