WEEKLY PROGRAM

Monday

Barbell

Power Cleans
3 x 5 reps @ (80-85%)
*Rest 2-3 minutes between sets!

Conditioning

5 Rounds
7 Push Jerk 70/40
21 Calorie Machine
*Every 3:00 start a new set.

Tuesday

Strength

Back Squats
5 x 3 reps @ 85%

Conditioning

Alternating Minutes x 15 minutes
15 Calorie Row
3 Rope Climbs
15 Handstand Push Ups

Wednesday

Strength

For time
4-3-2 reps of
Rope Climbs
16-12-8
D ball Ground to Shoulder 50/30

Conditioning

7 Rounds
15 Cal. Bike
15 Toes to Bar
*Start a new round every 3:00

Thursday

Barbell

Power Clean

Every 2 min x 9 rounds
5-5-5-3-3-3-1-1-1
Start with %70 of 1 rm Clean

Conditioning

4 Rounds
8 Bar Muscle Ups
50 Double Unders
12 Power Snatch 50/30

Friday

Strength

Front Squat
5×3 reps %80-85

Conditioning

For time:
50 Chest to Bar Pull Ups
40 Deadlifts 70/40
30 Front Squats 70/40
20 Shoulder to Overhead 70/40
10 m OH Walking Lunge 70/40

Cap time 15 minutes

Saturday

Conditioning

With a partner For time

60m D ball Bear Hug Carry 50/30
100 D ball Squats (Bear hug position)
60m D ball Bear Hug Carry
60 Strict Handstand Push Ups
60m D ball Bear Hug Carry
100 D ball Squats (Bear hug position)
60 D ball Bear Hug Carry

Cap time 30 minutes

Sunday

Rest Day !!!

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