Monday
15 minutes to establish a 1RM Hang Snatch
-then-
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25# Movement standard video
1 min ME OH Lunges with Plate 45/25#
1 min ME C2B Pull-ups
Rest 1 min between rounds.
*Notes: The aim is consistency across both movements for each round.
Tuesday
5X4/8 Front Squat/Back Squat @ 75% of 1RM Front Squat
-then-
5 rounds for reps of:
30 sec. ME Burpees
30 sec. Rest
30 sec. ME Kettlebell Swings 70/53lbs
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest
Wednesday
15 mins to establish a heavy single of the following complex: 2 Hang Cleans + 2 Jerks (Jerks are performed after the two cleans / entire progression is meant to be unbroken)
3 rounds for time of:
40 Double-Unders
20 T2B
10 Overhead Squats 95/65#
Thursday
Active Rest / Recovery / Mobility / Makeup / Skill Day
**OPTIONAL ACTIVE REST**
-row 2k at comfortable pace
-jog 1 mile
-10 minutes double under practice
-Shoulder/Hip/Ankle Mobility
With Perfect Form
-5×5 empty barbell snatch
-5×5 empty barbell clean
-3×3 empty barbell jerk
Friday
5X4/8 Front Squat/Back Squat @ 94% of Tuesday
10 minute AMRAP of:
15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)
Saturday
15 mins to establish a 1RM Clean and Jerk
-then-
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
For time, 15 Minute Cap.