Wednesday- Oly Int + IGT + AnLE 2 x 3
A. Power Clean + Hang Squat Clean, build to a tough complex in 12 min
+
2 rounds @ 80-85%
Row 500m
12 Strict HSPU’s
50 Double Unders
12 CTB Pull-Ups
+
3 sets @ 97%, rest 8 min b/w sets
30 sec AMRAP Power Clean to OH, 135#
30 sec AMRAP Box Jumps, 24”
30 sec AMRAP Burpees over Bar, lateral
30 sec AMRAP Cals on Bike

A. 

Tuesday

Tuesday- Squat Low Vol + MAP 3/3
A. Front Squat, build to a tough triple, not 3RM
+
3 min @ 90%
45 Double Unders
2 Muscle Ups
Rest 3 min
3 min @ 90%
3 Squat Cleans, 155#
3 HSPU’s, 3” deficit
3 Box Jumps, 30”
Rest 3 min
3 min @ 90%
Run 150m
7 Toes to Bar
Rest 3 min
3 min @ 90%
Row 10 Cals
10 Shoulder to OH, 155#
Rest 3 min
3 min @ 90%
5 Burpee Box Jumps, 24”
10 Deadlifts, 155#
Rest 3 min
3 min @ 90%
45 Double Unders
2 Muscle Ups



A. 315#

3+35DUs
4+3HSPU
2+run
2+1 S2O 
3+4B
3+41DUs

Monday

Monday- 12-15 min Tester + Oly Density + Run Easy
12 min AMRAP
75 Snatches, 75#
75 Wallball, 20#
75 Cal Row
+
Power Snatch, 3/min for 10 min @ 50-60%, keep smooth and fast
+
15 min Easy run

60 cal row

Power snatch - 135# - 165#

Run - Done 

Sunday

Sunday- Gym Warm Up + Z1 recovery work
3 sets not for time:
1 Pegboard Ascent
20-30 sec Hold at bottom of Ring Dip
20-30 sec Hold Ring Support Hold w/ good external rotation at top
10 Box jumps, 24” practice rebounding efficiency
+
30 min @ easy pace
Row 60 Cals
50’ Hand over Hand Sled Drag, moderate load
Bike 20 Cals
100m Reverse Sled Drag, light/moderate load
100m Forward Sled Drag, light/moderate load
50’ HS Walk
2 Turkish Get Ups/arm, 53#


2 rounds on 30min AMRAP 

Done. 

Saturday

Saturday- Squat Int/Press/Pull Vol + LE
A1. Back Squat, 4 x 3 reps, rest 60 sec **first set @ 75% and build off feel, not 3RM
A2. HSPU’s, 4 x 12-15 reps @ 3” deficit, rest 60 sec
A3. CTB Pull-Ups, 4 x 7.7.7.7, rest 10 sec + 2 min
+
60 sec Row @ 97%, rest 6 min x 3 sets

A1. 395#

A2. 15reps on all

A3. Done 

Row - done 

Friday

Friday- Sn Int + Cl&J Int + 12-15 min Tester + MAP 1
A. Squat Snatch Cluster, 3 x 1.1.1, rest 10-15 sec + 2 min (all above 80%)
B. Squat Clean & Jerk, quick double NOT TnG, no more than 85%
+
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.
+
Row 40 sec @ 2k pace, rest 20 sec x 10


A. 225 on all
B. 285#

16.2 - 6 @ 225# but I changed my own weight. 

Row - Done

Wednesday

Wednesday- Oly Int + Gymnastics Volume sets + AnLP 2 x 3
A. Hang Squat Snatch + Power Snatch, 3 sets, drop from top, rest 10 sec + 2 min **all above 80%
B. Hang Squat Clean + Power Clean + Jerk, tough complex in 4 sets
C1. CTB Pull-Ups, 3 x 22 Unbroken, rest 60 sec
C2. Kipping HSPU’s @ 3” deficit, 3 x 17-20 unbroken, rest as needed to keep unbroken **note rest times
+
45 sec AMRAP, rest 5:15 x 4
Set 1 & 3
100’ Sled Push
50’ Hand over Hand Sled Pull heavy but consistent pull (if you don’t have rope for sled to pull then do 1 Rope Climb w/ legs)
Bike for Cals in remaining time
Set 2 & 4
7 Squat Snatch, 115#
7 Burpees over Erg
Bike for Cals in remaining time


A. 225/225/235f Went a little aggressive today and missed the 235# p.snatch

B. 225/245/275/295f 

C1. Done 22 on all.
C2. Done 17 on all. This was tough. 
rest - 2:00 and 2:30

AMRAP - Done. 

Sled push - 135#
Sled pull - 115#

Monitor on bike decided not to work so don't know what cals were