FRIDAY

(A) Back Squat (Tempo Squats)
3 sec descent + 2 sec pause, then a fast ascent

Warm-up sets
1x8 @ Empty bar
1x3@45%
1x3@55%

Work Sets
1x3@60%
3x3@65%
1x3@70%

(B) 6 Rounds
20 x KB Swings: 24/16
10 x HR Pushups
20 x Lunge holding KB (10/leg)
1/2 Gasser

THURSDAY

(A) Power Snatch
2-2-2-2-2-2
Build to a Medium-Heavy load (NOT T&G)

(B) FOR TIME
1 Round:
600 Meter Run
9 x Thrusters: 50/35/30

2 Rounds:
400 Meter Run
7 x Thrusters

3 Rounds:
200 Meter Run
5 x Thrusters

WEDNESDAY

(A) Bench Press
3 Sets x 10
2 Sets x 8
Aim to go heavier than last week.

(B) 9min AMRAP:
15 x Wall Balls
12 x Box Jumps:
9 x TTB

(B1) 6min to find
OHS - 3RM

EXTRAS
(1) Clean High-Pull + Hang Clean (knee)
Find Heavy Single of complex

(2) 7-5-3
Muscle Up
HSPUs
NOTE: MU is on rings preferably, however use bar if needed.

TUESDAY

(A) Deadlift
5 Sets x 5 @ 80% of last week

(B) For Time
45 x DUs
15 x Power Snatch: 50/35/30
Full Gasser
12 x Power Snatch
Full Gasser
9 x Power Snatch
45 x DUs

EXTRAS
(1) Strict Press - Find 5RM for the day
(2) Good Mornings - 2x7 (30% back squat)
(3) 6 Intervals of rowing :30/:30 Row/Rest
(Score = lowest meters rowed in any interval)

MONDAY

(A) Back Squat
Warm-ups
1x6@65%
1x4@75%
1x2@85%
1x1@90%

Work Sets
6x1@95%

(B) 9-15-21
Power Cleans: 60/40/35
Pull-Ups

EXTRAS
(1) Snatch High-Pull + Hang Power Snatch (knee) + Hang Snatch (knee)
Find Heavy Single of complex, then 90% x 1 (use % of todays HS)

(2) For Time
10m Hand Stand Walk
10 Squat Cleans: 70/50/45
10m Hand Stand Walk

FRIDAY

(A) Back Squat (Dynamic - Think Fast)
1x6@65% + 4 x Box Jumps: 24/20
1x6@65% + 4 x Box Jumps
1x5@70% + 3 x Box Jumps
1x5@70% + 3 x Box Jumps
1x4@75% + 2 x Box Jumps
1x4@75% + 2 x Box Jumps

(B) For Time
20 x Thrusters: 40/30
100 x Double Unders
15 x Thrusters
75 x Double Unders
10 x Thrusters
50 x Double Unders

THURSDAY

(A) Clean
Take 15-20 minutes to build toward a Max

(B) 20min AMRAP
Run 200m
3 x Cleans @ 70-85% of todays Max

EXTRAS
Muscle Up: 5 Sets x 5
If no MU, then work on suitable progressions 10 - 15min

WEDNESDAY

(A) Bench Press
3 Sets x 10
2 Sets x 8

(B) 20min to complete the lot
4 Rounds
400m Run
20 x KB Swings: 24/16
10 x TTB

(B1) 3RM - OHS

EXTRAS
(1) 5 Sets of 1 x Squat Clean + 1 x Thruster
Build in load.

(2) 4 Rounds:
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

TUESDAY

(A) 5RM Deadlift

(B) 5 Rounds
10 x Pull-ups
12 x DB Snatch:
10 x WallBalls: 9/6/4kg - 10/9ft

EXTRAS
5 sets of 1 Power Snatch + 3 Overhead Squats
Build in weight

MONDAY

(A) Back Squat
Warm-ups
1x6@65%
1x3@75%
1x2@80%
1x1@85%

Work Sets
EMOTM x 6
6x1@90+%

(B) 3 Rounds
15 Box Jumps 24/20"
12 Hang Power Clean 60/40/35kg
9 Lateral Bar Burpees

FRIDAY

(A) Back Squat (Tempo Squats)
3 sec descent + 2 sec pause, then a fast ascent

Warm-up sets
1x8 @ Empty bar
1x3@40%
1x3@60%

Work Sets
1x3@65%
3x3@70%
1x3@75%

(B) 10 Rounds
3 x Strict Pull-ups
5 x Box Jumps: 30/24
7 x RKB Swings: 24/16

THURSDAY

How do you compare?

(A) Clean
Take 15-20 minutes to build toward a Max

(B) EMOTM x 20
Evens: Run 100m
Odds: 3 x Cleans @ 70-85% of todays Max

WEDNESDAY

(A) Bench Press
2 Sets x 10
2 Sets x 8
2 Sets x 6

(B)  For Time
150 x Double Unders
21-15-9 Pullups
15-12-9 Front Squats: 70/50/43
-THEN-
150 x Double Unders

EXTRAS
EMOTM x 10
Odd – 15/12 Calories Rowed
Even – 3-5 D-Ball Over Shoulder

TUESDAY

(A) 12 minutes to work up to a heavy Triple Deadlift
(B) 8 minutes to work up to a heavy Triple Strict Press

(A) For Time:
Run 1/2 Gasser
10 Box Jumps: 24/20"
10 Power Snatch 60/40kg
Run 400m
20 Wall Balls 10/9' 9/6kg
25 Sit Ups
20 Wall Balls
Run 400m
10 Power Snatch
10 Box Jumps
Run 1/2 Gasser

EXTRAS
Snatch
Find a HS in 10min -THEN-
1x1@80% - 1x1@85% - 1x1@90% then repeat % again

MONDAY

(A) Back Squat
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@90%

(B) With a running clock
at the 0:00
AMRAP 3
15 Power Cleans: 40/30
10 Toes-to-bar
at the 5:00
AMRAP 3
10 Power Cleans: 40/30
15 Kettlebell Swings: 24/16
at the 10:00
AMRAP 3
15 Power Cleans: 40/30
10 Thrusters: 40/30

FRIDAY

(A) Back Squat (Dynamic - Think Fast)
1x6@60% + 4 x Box Jumps: 24/20
1x6@60% + 4 x Box Jumps
1x5@65% + 3 x Box Jumps
1x5@65% + 3 x Box Jumps
1x4@70% + 2 x Box Jumps
1x4@70% + 2 x Box Jumps

(B) AMRAP x 10
35 x Double Unders
10 x Goblet Squats: 24/16
1/2 Gasser
10 x KB Swing: 24/16

THURSDAY

(A) Cleans
15 min to build up to a heavy double.

(B) 3 Rnds
400m Run
7 x Cleans: 70/50/45
5 x Strict Pullups

EXTRAS
Midline Focus
5 Rounds of
10 sec L-sit
20 sec Overhead Double KB Hold: 24/16
30 sec Plank
Rest 2 minutes between rounds

WEDNESDAY

(A) Ring Pushups
3 Sets x 8-10

(A1)Bench Press
Accumulate 50 reps in as few sets as possible @ BW for Males & @ 3/4-BW for Females
Aim to improve on last week.

For Time
30 Power Snatches: 30/25
15 Lat Bar Burpees
30 Thrusters: 30/25
15 Lat Bar Burpees
30 Power Snatches: 30/25

EXTRAS
3 x 500m Row, 2 minute rest between efforts

TUESDAY

(A) 12 minutes to work up to a heavy double deadlift
(B) 8 minutes to work up to a heavy double strict press

(C) For Time
800m Run
20 Toes-to-bar
15 Ring dips
400m Run
15 Toes-to-bar
10 Ring dips
200m Run
10 Toes-to-bar
  5 Ring dips

EXTRAS
Snatch 1RM
*12 minute time cap

Clean and Jerk 1RM
*12 minute time cap

MONDAY

(A) Back Squat
1x6@ 70%
1x1@ 85%
1x6@ 73%
1x1@ 87%
1x6@ 75%
1x1@ 90%

(B) 5 Rounds
9 Wall Balls
12 Box Jumps, 24/20
15 Russian Kettlebell Swings: Heavy

EXTRAS
(1) 10 Sets of rep1 Snatch Balance, climbing in weight

(2) Power Clean 5x5 at 80%

FRIDAY

(A) Front Squat
3-3-3-3-3

(A1) Barbell Overhead Walking Lunge
3 Sets ×14 total steps

(B) For Time (Short'n Sharp)
30 x Thrusters: 30/25
20 x Pullups
10 x Lateral Bar Burpee
15 x Thrusters
10 x Pullups
  5 x Lateral Bar Burpee

THURSDAY

(A) Deadlift
3-3-3-3-3

(B) For Time
50 Double Unders
5 Clean and Jerk: 80/55/45
200m Run
40 Double Unders
4 Clean & Jerks
200m Run
30 Double Unders
3 Clean & Jerks
200m Run
20 Double Unders
2 Clean & Jerks
200m Run
10 Double Unders
1 Clean & Jerk
200m Run