Monday
A.
2×3 Strict Press (Medium weight on all reps)
2×3 Push Press
2×3 Push Jerk

B.
For Time
1,000 m row
30 Barbell Thrusters
600 m run
(Row or run first but do the opposite on the back end)

Tuesday
A.
3×3 Power Snatches (3 sec hold at bottom of power snatch)
3×2 Snatch Pulls (should be heavy and pull to chest)

B.
11 AMRAP
6 Power Snatches 95/65
6 Burpees
Once done
Rest 2 minutes
800 m run

Wednesday
A.
Work on
Rope climbs
Pull up’s (find ways to do them)
Muscle Up’s (you know what needs work)

B.
For Time
15 EMOM
10 Ring Dips
10 T2B
15 KB swing (American) heavy

Thursday
A.
Squat Clean
4×5 Build to heavy (2 second hold at bottom)

B.
21-15-9
Hang Power Clean 135/105
Stand ups
Box Jumps 24/20

Friday
A.
Back Squat
5×3 Built to heavy

B.
4RFT
25 Barbell Back Squats
20 Ab Mat sit-ups
10 Chest to bar