Thursday- FS/SL Int, UB ABStr, Cyclical Hi%
A) Front Squat @20X1, work up to a heavy set of 4 reps, 8/10 Effort, rest 3min between heavy sets, no misses!
B) Strict BB Press, 1 Heavy set each @ 7/6/5 reps, rest 3min between sets, add weight each set if possible, start 7 @ 115lbs
C) 3 Rounds at variable effort
2min Run – Fast!
90s AirBike – Moderate
2min Versa Climber – Fast!
60s Airbike Easy/recovery

Tuesday-Gym EMOM, Density EMOM, Core
A)EMOM x 20min
min1: 1 Strict HSPU + 2-3 Kipping HSPU
min2: 1-2 Bar MU
min3: 3-5 Strict Pull-ups – if you can make these strict C2B, more gainz for you!
min4: 3 Ring Dips @33X1
min5: rest
+
Rest 5min
+
B) EMOM x 12min
min1: 5 Power Clean @ 135lbs
min2: 12 Step Down Box Jump @ 24″
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Rest 5min
+
C) Single Leg Step-ups with slow eccentric, 4 sets of 8/leg @ 30″ if possible, rest 30s

Monday-OH Stab/Mob, Oly Tech, BS/DL Int, Cyclical MAP vari%
A1) Stationary Scap Dip & Shrugs, 4 sets of 4 shrugs @3333 tempo, set up boxes or use matado, rest 30s https://www.youtube.com/watch?v=bzSqaGYNTgE
A2) Ring Scap Rows, 4 sets of 4 @3333, arms straight andfeet parallel with shoulders, rest 30s, https://www.youtube.com/watch?v=CH5J7ge0UGY
A3) Plank Scap Retraction & Protraction, 4 sets of 4 @3333, rest 30s https://www.youtube.com/watch?v=KozGKVmU0pM
*this shit can be hard, take it slow and controlled to try and make ’em as perfect as possible
B) Snatch Grip PP + OHS@3211, 5 sets of 3 + 1 @ 115-125lbs, rest 3min, 1 s pause OH each PP rep
C) Back Squat @53X1, 4 sets of 3 tough reps, no misses, tempo is more important than weight, creep the weight up if it feels comfortable, rest 3min between sets.
D) 3 Rounds
Row 750m @ 1:52/500m Pace
Rest 1min
Row 250m Sprint
Rest 3min

Saturday- OH Stab/Mob, Oly Int, CF Tester
A) Thoracic Spine Rotations, Accumulate 2min each side, https://www.youtube.com/watch?v=dRLPRuL28YY
B) Overhead Mobility Drill, complete sequence 5 times, https://www.youtube.com/watch?v=vwi4N6TJ5Z4
C) Squat Clean & Jerk, 6 Sets of 2 @ 70-75%, rest 2min Between
D) For Time:
80 Alternating DB Power Snatch 50lbs
60 Cal Row
40 Burpee to 6” Target
20 C2B Pull-up
E)5min Easy Pace on Airbike
F) 4min, 90/90 pigeon Sequence, take about 2min / side. https://www.youtube.com/watch?v=5Dzcgdr0ErQ

Shoulder mobility + stretching
Lumbar area rolling
5 min airdyne light
DB dead/hang power snatch/ push jerk

For time:
5 rds @ 45# dB (25 dubs each time db rests):
12 deadlifts
9 hang power snatch
6 push jerk

Thursday- FS/SL Int, UB ABStr, Cyclical Hi%
A) Front Squat @20X1, work up to a heavy set of 6 reps, 8/10 Effort, rest 3min between heavy sets, no misses!
B) Strict BB Press, 1 Heavy set each @ 8/7/6 reps, rest 3min between sets, add weight each set if possible
C) 3 Rounds at variable effort
2min Run – Fast!
90s AirBike – Moderate
2min Versa Climber – Fast!
60s Airbike Easy/recovery

Tuesday-Gym EMOM, Density EMOM, Core
A)EMOM x 20min
min1: 1+1 Strict HSPU
min2: 6-8 C2B Pull-ups
min3: 3-5 Kipping HSPU
min4: 10-12 T2B
+
Rest 5min
+
B) EMOM x 12min
min1:10 ALt DB Power Snatch @ 60lbs
min2: 20 Switch Lunges
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Rest 5min
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C1) Sorensen Hold, 3 sets of 1min, rest 0s
C2) GHDSU, 3 sets of 10, rest 1min