120 min
WU for 10 min
Skill: MU practice for 15 min
Progressions
MU x 4 reps

1.SPP (Skill)
A1. Overhead squat @ 40-50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > kipping HSPU @ 10 kg plates, max reps in 40 seconds > 8 reps
A2. (Chest to bar) Pull up – 1 x max repetitions in 30 seconds, rest as needed before A3 > 10 reps

B. 10 to 12 minute EMOM, alternating minutes > 12 min
(1) – Overhead squat @ 40-50% 1RM > HSPU @ 10 kg plates x 4 reps
(2) – (Chest to bar) Pull up > 5 reps
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 17, A3 – 22) = (6 OHS, 8 PU, 11 GHD sit up, rotating minutes)

2.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2 (aim to be last week)
A1. Deadlift > not done > GHD hip extension 3x8x10 kg
A2. Push press – 3 x 3, rest 2 minutes before A1 > shoulder press
3x3x30 kg 3x5x25 kg
B. not done

3.SPP (Conditioning)

B. 3 rounds for time
10 squat cleans @ 92.5/65kg (205/145lbs) > 3 rope climb
30 GHD sit-ups
60 double unders
Time cap. 12 minutes
158/181

4.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

120 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Snatch power jerk + overhead squat (OHS) – 15 x 1+2 @ 65%+ 1RM OHS, go every 90 seconds. Start @ 65%, move up on weight every 2 to 3 lifts if moving well on all lifts, otherwise stay with the same weight.
35 37.5 40 42.5 42.5

B. Clean and jerk – Build up to your 8th barbell load on part C
40 42.5 45 47.5 50 52.5 55 57.5

C1. Clean and jerk ascending ladder with 20 DU buy in, Go every 75 seconds
Every 75 seconds, move up in weight each 75 seconds
20 double unders + 1 clean and jerk @ (weights below)
40 42.5 45 47.5 50 52.5 55 57.5

REST 5 minutes
C2. Repeat the ladder from beginning but without double unders
40 42.5 45 47.5 50 52.5 55 57.5

You must be able to complete at least 8 steps in the ladder. If the weights are too heavy for that, extend the ladder downwards to a starting weight that allows you to do this.

2.Strength
A. Front squat
A1. Build to a heavy triple (3) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 85+% A1, rest 3 minutes between sets. Start @ 85% of A1, add load on each set

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

135 min
WU for 15 min
Skill: MU practice for 15 min
Progressions
MU x 5 reps

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Hang power clean (above knee) – 15 x 1 @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x45 3x50 3x52.5 6x55

B. Snatch – build to a heavy triple (3) for the day
25 30 35 40 42.5 2. x

2.Strength
A. Alternate A1 and A2
A1. Back squat – 3 x 3 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 6 @ 85-90% of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
25 25 25
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
35 35 35

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

45 min
WU for 10 min

1.Weightlifting
Suggested snatch W/U
Main set
A. Hang power snatch (above knee) + snatch – 15 x 1+1 @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x30 3x32.5 3x35 3x37.5 3x40

120 min
WU for 10 min
Skill: BMU practice for 25 min
BMU x 5 reps :)
B. Clean and jerk – build to a heavy triple (3 x 1+1) for the day
Note. Performed as 3 x 1 clean + 1 jerk
25 35 45 55

2.Strength
Perform A, B and C together, rotating through for 2 waves (A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3). All movements as heavy as form allows (AHAFA), tempo free.
A. Back squat
A1. 2 x 12, rest 1 minute before B1
A2. 2 x 10, rest 1 minute before B2
A3. 2 x 8, rest 1 minute before B3
Note. Choose a load that allows you to do 2 more reps than the set requires (eg. 14, 12, 10 reps).

B. Strict (weighted) chest to bar pull up
B1. 2 x 6, rest 1 minute before C1 2x6
B2. 2 x 5, rest 1 minute before C2 2x5x5kg
B3. 2 x 4, rest 1 minute before C3 2x4x5kg

C. Strict (weighted) dip
C1. 2 x 6, rest 2 minutes before A2 2x6
C2. 2 x 5, rest 2 minutes before A3 2x5
C3. 2 x 4, rest 2 minutes before A1 4x5kg 4

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Deadlift 5-3-3-1 reps
Rest 3 mins
Bench press 5-3-3-1 reps
Rest 3 min

Tabata DL @50 % 1 rep max
Rest 1-2 mins
Tabata bench press @50% 1rep max

120 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested Jerk W/U
Main set
A. Power Jerk – 12 x 1 @ 65%+ 1RM, performed as EMOM (go every minute) – start @ 65%, move up on weight every 3 minutes if all lifts successful, otherwise stay with the same weight.
3x35 3x40 3x45 3x50

B. Power clean – build to a heavy double (2) for the day in 15 minutes
25 35 45 50 55

Accessory
C. Snatch pull – 3 – 4 x 3 @ 115%+ 1RM snatch, start @ 115%, add load on each set IF moving well
4x3x60

2.Strength
A. Alternate
A1. Push press w/ 1 sec pause @ overhead – 5 x 2 @ AHAFA (as heavy as form allows), rest 1 minute before A2
A2. Barbell bent over row (supinated grip) – 5 x 6 @ AHAFA, rest 2 minutes before A1
35 40 40 40 40

B. Alternate
B1. Single arm DB press – 3 x 10/Side @ AHAFA, rest 1 minute before B2
20 20 15 lbs
B2. Single arm DB row – 3 x 10/Side @ AHAFA, rest 1 minute before B1
40 40 40 lbs

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

120 min
WU for 15 min

1.Conditioning
A. Row, Assault bike and/or run “Fartlek” intervals > row
3 sets of:
1 – W: 30 seconds [90 – 130% MAS] R: 90 seconds [70 %MAS]
2 – W: 30 seconds [90 – 130% MAS] R: 75 seconds [70 %MAS]
3 – W: 30 seconds [90 – 130% MAS] R: 60 seconds [70 %MAS]
4 – W: 30 seconds [90 – 130% MAS] R: 45 seconds [70 %MAS]
5 – W: 30 seconds [90 – 130% MAS] R: 30 seconds [70 %MAS]
6 – W: 30 seconds [90 – 130% MAS] R: 15 seconds [70 %MAS]
REST 4 MINUTES BEFORE NEXT SET OF INTERVALS
W = Work
R = Rest
1. set: 2.00-2.05 / 500 m 2. set: 1.55-2.00 / 500 m 3. set: 1.50-1.55 / 500 m

2.SPP (Skill)
A. 10 minute EMOM, rotating
(1) – 7 to 10 toes to bars (strict or kipping) > kipping / 8
(2) – 10 overhead squats @ moderate load / 25 kg

REST AS NEEDED

B. 10 minute EMOM, rotating
(1) – 5 to 10 handstand push ups (strict or kipping) / 6 6 6 6 4
(2) – 10 to 15 GHD sit ups / 5x10

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

120 min
WU for 10 min

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Hang clean – 15 x 1 @ 65%+ 1RM, performed as EMOM (go every minute) – start @ 65%, move up on weight every 3 minutes if all lifts successful, otherwise stay with the same weight.
3x45 3x50 3x55 6x60

B. Snatch – build to a heavy single (1) for the day
25 30 35 40 45 47.5

C. Squat
C. Front squat w/ 2 second pause @ bottom
C1. Build to a heavy single (1) for the day. Aim to beat your results from 3 weeks ago.
C2. Back off sets – 3 x 3 @ 80+% C1 – start @ 80% of C1, add load on each set.

2.Strength
A. Alternate (aim to go heavier than last week)
A1. Weighted chin up – 5 x 3 @ AHAFA (as heavy as form allows), rest 1 minute before A2
10 12.5 15 2x15 12.5
A2. Weighted dip – 5 x 3 @ AHAFA, rest 1 minute before A1
5 7.5 10 2x10 7.5

B1. Strict chin up – 1 x max reps (aim to beat your reps from 2 weeks ago), rest 3 minutes before B2 > 12 reps
B2. Strict ring dip – 1 x max reps (aim to beat your reps from 2 weeks ago) > 7 reps

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

110 min
WU for 15 min
Skill: MU practice for 30 min
Progressions
MU x 3 reps

1.SPP (Conditioning)
A. For time
800m run
21 deadlifts @ 120/85kg (265/185lbs) > 75 kg
3 x [5 strict deficit HSPUs @ 3/1.5″, 10 pistols, 15 chest to bar pull ups] > strict HSPU @ 2 x abmat, pull ups
600m run
15 deadlifts
2 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull ups] >
strict HSPU @ 2 x abmat, pull ups
400m run
9 deadlifts
1 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull us] >
strict HSPU @ 2 x abmat, pull ups
200m run

Result: 34.40
172/190

2.Cool down
5 min assault bike
TF

Clean & Jerk warm-up

A. Two sets of three reps of muscle cleans w. a three second pause in the top position.
B. Two sets of three reps of power clean w. a three second pause in the catch.
C. Two sets of three reps of power clean w. a three second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).
D. Two sets of three reps of power clean w. a two second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.
E. Two sets of three reps of power clean w. a one second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.
F. Two sets of three reps of power clean without the pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.

Technical notes:
1) The front squat always has to start directly from the catch position. You can’t stand up from the catch and then do the front squat.
2) Try to keep the hookgrip throughout the cleans. It might not be comfortable but is important to develop good front rack mobility over time. As you begin to add weight it’s not uncommon to lose the hook grip but try to maintain it for as long as possible. Change it for the jerks so you let go of the hook but still maintains a solid grip on the bar rather than letting it slide into the finger tips.