Monday
6 Sets
5 Deadlifts
3 Hang power cleans
1 Squat clean
For Time (15′ Cap)
5-4-3-2-1 Rope climbs
30-24-18-12-6 Cal row
60-48-36-24-12 Double Unders
Tuesday
5 Sets
Snatch balance + OH squat x 1+2
Randy (10′ Cap)
75 Power Snatches (75/55)
Wednesday
3 Sets
Back squat x 4
90″+ rest/mobility
Jerry 30′ Cap
Run 1 Mile
2K Row
Run 1 Mile
Thursday
4 Sets
Deadlift x 3
plank slides x 6/6
hollow hold x 30″
For Time (16′ Cap)
100 Russian KB Swings (70/53)
50 T2B
25 Box jumps (30/24)
Friday
10′ EMOM
1 Power snatch
For Time 18′ Cap
50 wall balls (20/14)
25 chest to bars
50 pistols
25 chest to bars
50 db power snatches
Saturday
10′ EMOM
Power clean and jerk x 1
Hall 5 rounds + 2′ rest between rounds
3 power cleans (225/155)
200m Sprint
20 KB power snatches (53/35)
Sunday
18′ EMOM
3×10 Back Squat (~50% of 1RM)
3×10 GHD hip extensions
3×10 DB Shoulder Press (35/25)
3×10 Front Squat (~50% of 1RM)
3×10 DB hang power clean (35/25)
3×10 GHD sit-ups
Complete all 3 sets of 10 before moving to the next exercise