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

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

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

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

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

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 15 min
Skill: HSW practice for 10 min

1.SPP (Skill)
Barbell Efficiency
A. Power clean and jerk – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ Moderate load, rest as needed between sets
30 32,5 30 35
Deliberate practise. Choose one area to work on for each movement.

2.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 2 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 5 @ 87.5-92.5% of A1, tempo free, rest 3 minutes before A1
B. Alternate B1 and B2 > not done (done on saturday)

3.SPP (Skill)
A1. Assault bike – 1 x max calories in 20 seconds, rest as needed before A2 > 6
A2. Legless rope climb – 1 x max repetitions in 30 seconds > 2 :)
Goal for part B. Move as fast as possible without sacrificing your movement quality.

B. 8 to 10 minute EMOM > 8 min
Assault bike > 3
Legless rope climb > 1, 1, 5 x 1/2, 1 w/foot lock
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2) = (6 cal AB + 1 legless rope climb, each minute)

Options for legless rope climb. Legless → half way up only → w/ foot lock

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

120 min
WU for 15 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
A1. Go every 30 seconds for 5 to 10 total reps
A2. Go every 45 seconds for 5 to 10 total reps
A3. Go every 60 seconds for 5 total reps
25 30 35 37.5 40 42.5 45 47.5 50 52.5 55

B. Clean and jerk speed ladder(s)
For time, with a 1 minute time cap, until failure (= not able to finish within 1 minute cap)
5 x 1 Clean and jerk @ progressively heavier weight (see below)

Each time you complete the ladder within 1 minute cap, rest 5 minutes and then start the ladder again at higher start weight. Use the rest time to reload the barbells.

You will need to complete minimum of 3 ladders.
27,5-37,5 / 30-40 / 32,5-42,5 / 35-45 / 37,5-47,5 / 40-50 / 45-55

2.Strength
A. Front squat
A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set
B1. From Friday: Strict press 3x8x25 kg

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

120 min
WU for 10 min
Skill: MU practice for 25 min
Progressions
Muscle up x 8 reps

1.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2
A1. Deadlift (aim to beat your results from last week on each set)
1 x 10, rest 2 minutes before A2 / 80
1 x 8, rest 2 minutes before A2 / 85
1 x 6, rest 2 minutes before A2 / 90
A2. Push press – 3 x 2, rest 2 minutes before A1
B. Alternate B1 and B2
B1. Front rack walking lunge > not done
B2. Push press – 3 x 4, rest 2 minutes before B1

2.SPP (Conditioning)
A. For time
30 power cleans @ 85/60kg (185/135lbs) > 35 kg
60 toes to bars
90 wall balls @ 9/6kg (20/14lbs)
120 double unders
Time cap. 18 minutes
Result: 17.45
176/187

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

Morning: 45 min
WU for 10 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + 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.
3x35 3x37.5 9x40

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy single (1+1) for the day
25 35 45 55 57.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B1
A2. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B2
A3. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 5, rest 1 minute before C1 / 2x5x5kg
B2. 2 x 4, rest 1 minute before C2 / 2x4x7,5kg
B3. 2 x 3, rest 1 minute before C3 / 2x3x7.5kg

C. Strict (deficit) HSPU
C1. 2 x 5, rest 2 minutes before A2 / abmat + 15 kg plate
C2. 2 x 4, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 3, rest 2 minutes before A1 / abmat + 10 kg plate

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