Week 2

Day 1

Strength: 

1: 3 position snatch: 10 rounds – Every 2 minutes, complete:

-1x snatch + 1x hang snatch + 1x high hang snatch (Increase load each round, so the 10th set is a max for the day)

2: Back squat: 70%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.

3: 5 rounds – Every 90 seconds, perform:

-2x ring muscle up + 3x ring dips (perform ring dips immediately after the second muscle up)

Work Capacity: Complete the following for time:

Buy in: 20m handstand walk, then:

10-9-8-7-6-5-4-3-2-1 reps of the following couplet:

-Hang squat clean (135#/95#)

-Toes to bar

-Buy out: 20m handstand walk

Core: 3 rounds:

-10x Barbell back extensions (AHAP)

-60-90 second rest

-100m farmers carry (70#/53#)

-60-90 second rest

Day 2

Strength: 

1: 3 position clean: 10 rounds – Every 2:30 minutes, complete:

-1x clean + 1x hang clean + 1x high hang clean (Increase load each round, so the 10th set is a max for the day)

2: Push press: 70%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.

Work Capacity: 4 rounds – Every 6 minutes complete:

-50 Calorie row

-25x wallball (20#/14#)

Optional Conditioning: 3 rounds:

-50m sled pull/sprint (light/empty sled)

-100m sprint (40m x 2)

*Rest as needed between rounds

Day 3

Strength:

1: Pause front squat: Work up to a max for the day in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.

2: 12 minutes – EMOM, perform:

-Odd minute: 3x narrow grip overhead squat (Increase the weight each round so the 6th set is a max for the day)

-Even minute: 10x lateral box jump overs (you choose the height)

Work Capacity: Complete the following for time:

-100x calories on Ski Erg

*EMOM perform 3x burpee. Perform 3 burpees at the start before getting on the bike.

Core: 3 rounds:

-60 second weighted plank (AHAP)

-Rest as needed

-20x standing barbell Russian twist, 10 right/10 left (AHAP)

-Rest as needed

Day 4

1: Power snatch: 10 rounds, every 90 seconds perform:

-1x power snatch. Build up to a max for the day.

2: 5 rounds – EMOM, perform:

-6x power snatch @ 60-70% 1 RM.

*Adjust percentages so 4th and 5th round are hard, but doable.

3: Deadlift: 70%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.

Work Capacity: Complete 3 rounds for time of:

-50x double unders

-25x ball slams (30#/20#)

-20m barbell overhead walking lunge (95#/65#)

Optional Conditioning: Repeat the following until you complete 2,000m:

-60 seconds max effort row

-60 second 50% effort row

Day 5

Strength: 

1: Power clean + clean: 10 rounds – Every 2 minutes, complete:

-1x power clean + 2x clean. Build up to a max for the day.

2: Bench press: 70%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.

Work Capacity: Complete the following for time:

-100x DB Thruster (35#/25#)

*Any time you break/stop moving, immediately perform 1x rope climb (Go legless if possible)

Core: 3 rounds, not for time:

-15x GHD sit ups

-8x good mornings (AHAP)