MONDAY
Pre-workout:
On a 8:00 clock:
Build up to a 2-rep power snatch
For time:
21-15-9
Snatches (115/75 lb)
Box jumps (24/20 in)
TUESDAY
For time:
100 double-unders
21 front squats (115/75 lb)
21 push presses (115/75 lb)
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
Post-workout:
On a 5:00 clock:
Build up to a 1-rep clean and jerk
WEDNESDAY
4 rounds for reps:
3:00-cal. row
1:00 muscle-ups, pull-ups, or ring rows
Post-workout:
5 sets for load:
5 strict weighted pull-ups
THURSDAY
Pre-workout:
On a 6:00 clock:
Build up to a max-height box jump
10 sets for load:
2 back squats
FRIDAY
Pre-workout:
EMOM 5:
1-5 wall walks
5 rounds for time:
1:00 handstand hold
21 toes-to-bars
SATURDAY
For time: 3,000/2,100-m bike 75 KB swings (32/24 kg) 1,000/800-m row 60 wall-ball shots (20/14 lb) 800-m run 45 pull-ups
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