Monday
Strength
Back Squat
5 x 5 @ 85% 5RM
*rest 2 minutes
Metcon
AMRAP 5
15 Overhead Squats 40/30
15 Bar Facing Burpees
-rest 5 minutes-
AMRAP 5
12 Overhead Squats 50/35
12 Chest to Bar Pull Ups
-rest 5 minutes-
AMRAP 5
9 Overhead Squats 60/40
9 Toes to Bar
Mobility
Couch Stretch – 2 mins per side
Banded External Rotation Stretch – 2 mins per side
Bonus Work
5 Rounds
30 seconds weighted plank
30 seconds rest
Tuesday
Gymnastics/Connectivity
3 Rounds
1 minute strict chin ups
1 minute Bar Muscle ups
Skills
2-Pause Snatch
Pause just off the floor and in the hang position
Metcon
5 Rounds
12 Kettlebell Snatches 32/24Kg
12 Strict Handstand Push Ups
Mobility
Bully Stretch – 2 mins per side
Wrist/Forearm Stretch – 2 mins
Bonus Work
2K Row
Wednesday
Skills
3-Position Clean + 1 Jerks
Clean from power position/hang/touch and go from floor, plus split jerk
Metcon
AMRAP 25
7 Muscle Ups
11 Thrusters 65/48Kg
14 Toes to Bar
Mobility
Pigeon Stretch – 2 mins per side
Hanging Lat Stretch – 2 mins per side
Thursday
Strength
Unstable Carries
4 x 50′ Carry
Metcon
10 Deadlifts 125/85Kg
100 Double Unders
9 Deadlifts
90 Double Unders
8 Deadlifts
80 Double Unders
7 Deadlifts
70 Double Unders
6 Deadlifts
60 Double Unders
5 Deadlifts
50 Double Unders
4 Deadlifts
40 Double Unders
3 Deadlifts
30 Double Unders
2 Deadlifts
20 Double Unders
1 Deadlift
10 Double Unders
Mobility
Rockback Breathing – 10 breathes
Standing Calf Stretch – 2 mins per side
Bonus Work
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest
Friday
Gymnastics/Connectivity
3 Rounds
1 Minute strict Toes to Bar
1 Minute Ring Dips
Strength
10 Minutes to establish a 1RM Power Snatch
-straight into-
10 Minutes to establish a 1RM Hang Clean
Metcon
1K Row
Mobility
Banded External Rotation Stretch – 2 mins per side
Bully Stretch – 2 mins per side
Bonus Work
AMRAP 20
10 Calorie Assault Bike
50′ Suitcase Carry
5 Wall Walks
Saturday
Gymnastics/Connectivity
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position
Metcon
21 Hang Power Cleans
21 Front Squats
21 Jerks
21 C2B Pull ups
21 Kipping HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15 Kipping HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 Kipping HSPU
70/45Kg