WEEKLY PROGRAM

 

Monday

 

Barbell

Power Clean and Jerk
-Up to a heavy single for the day!

EMOM x 10 minutes
3-6 Power Clean and Jerk 70/40
*Work on your touch and go technique here!

 

Conditioning

5 Rounds
20 cal. Machine
25 Air squats
5 Strict Parallete HSPU

Cap time 20 minute

 

 

Tuesday

 

Strength

Front Squat
3 x 3 reps
*Work up to a heavy set of 3 for the day

 

Conditioning

Amanda 0.25”
9-7-5-3-1 reps of
Muscle Ups
Squat Snatch 61/43

Cap time 15 minutes

 

Gymnastic

Toes to bar
5×15 reps (1:2)

 

 

Wednesday

 

Conditioning

3 Rounds for time
20 Dumbell Power Snatch 75/45#
9 Parallete HSPU

Rest 10 minutes

10-8-6-4-2 reps of
Squat Cleans (Increasing in weight)
*Weights go
70/80/90/100/110 men
40/45/50/55/60 women

Cap 10 minutes

 

Gymnastic

3×10 ring muscle ups (1:2)

 

 

Thursday

 

Barbell

Hang Power Snatch
3 x 3 reps @70%

Conditioning

21-15-9
Deadlifts 120/70
Burpee Pull Ups

Cap time 12 minutes

Cash out
4 Sets (For quality)
20m Handstand Walk
25 Hollow Rocks
10 Strict Ring Dips

 

 

Friday

 

Barbell

Snatch
3 x 3 reps @ 75-80%

Conditioning

For time
100 Calorie Row
80 Wall Ball 9/6
60 GHD Sit Ups
40 Box Jump all the way overs 60/50
30m Double Kettlebell Overhead Walking lunge 20/12

Cap time 25 minutes

 

 

Saturday

 

Conditioning

For time:

5 Rope Climbs
600m Run
15 D ball Cleans 50/30
30 Burpees
600m Run w/ med ball 9/5
5 Rope Climbs

Cap time 20 minute

Rest 5 minutes

 

Barbell

EMOM x 10 minutes
1 Squat Clean + 2 Front Squats @ 75% of best clean

 

 

Sunday

 

Rest Day !!!

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