Week 3

Day 1

Strength: 

1: Power snatch + snatch: 5 rounds – Every 2 minutes, complete:

-1x power snatch + 2x snatch (70% x 1+2 x 2 sets, 75% x 1+2 x 3 sets)

2: Split jerk (behind the neck) – Work up to a 1 RM. Then back it down 10kg for 2 x 2 reps.

3: Back squat: 65%x6, 70%x6, 75%x6x, 80%x5x2 sets.

Work Capacity: Complete the following for time:

-150x wallball (20#/14#)

*Each time you break, immediately perform 5x 2-arm KB clean (53#/35#)

Core: 3 rounds:

-12x reverse hypers (AHAP)

-rest as needed

-30-60 second L-Sit (If this is easy for you, hold a DB between your feet)

-Rest as needed

Day 2

Strength:

1: Power clean + clean: 5 rounds – Every 2 minutes, complete:

-1x power clean + 2x clean (70% x 1+2 x 2 sets, then 75% x 1+ 2 x 3 sets)

2: Snatch balance: Work up to a 1 RM.

*Start with a snatch balance no dip, and once you max out, add in the dip + drive and continue climbing up to a 1 RM.

3: Push press: 78% x 5×5 sets.

Work Capacity: Complete the following for max reps:

1) In 5 minutes, complete:

-1,000m row

-max rep overhead squat (135#/95#)

*Rest 2 minutes, then:

2) In 5 minutes, complete:

-750m row

–max rep overhead squat (115#/75#)

*Rest 2 minutes, then:

3) In 5 minutes, complete:

-500m row

–max rep overhead squat (95#/65#)

Core: 

1) Pause good morning: 5 sets x 3 reps.

*3 second pause at the bottom of the good morning.

Day 3

Strength: 

1: 3 position clean (1x high hang + 1x hang + 1x floor): 5 rounds – Every 2 minutes, complete:

-1x 3 position clean (Round 1 = 70%, 2-3 = 75%, round 4-5 = 78%)

2: Deadlift: 105% (1 RM clean) x 5 reps x 5 sets.

3: Pause front squat + front squat: Work up to a max 1+1 for the day in 5 sets.

Work Capacity: 3 rounds:

-Minute 1 = 15/12 calories on Assault bike

-Minute 2 = 10x DB Snatch, alternating (50#/35#)

-Minute 3 = max rep unbroken muscle up

Core: 2 rounds:

-10x strict toes to bar

-rest 60-90 seconds

-10x weighted back extensions (AHAP). Pause for 2 seconds at full extension.

-Rest 60-90 seconds

Day 4

Strength: 

1: 3 position snatch (1x high hang+1x hang+1x floor): 5 rounds – Every 2 minutes, complete:

-1x 3-pos snatch (70% x 1 set, 75% x 1 set,78% x 3 sets)

2: Snatch push press: 78%x5x5 sets. Percentages taken off your 1 RM snatch.

Work Capacity:

1) Complete as many rounds as possible in 12 minutes of:

-40x double unders

-10x strict HSPU

-5x deadlift (225#/155#)

*Rest 3 minutes, then:

2) Complete the following for time:

-50ft handstand walk

-50ft front rack lunge (95#/65#)

Core: 

1) Romanian deadlift: 5 sets x 5 reps: Work around 100%-120% of your 1 RM clean.

Day 5

Strength: 

1: Muscle snatch: Work up to a 1 RM.

*Rest 60 seconds, then:

2: Complete as many reps as possible in 3 minutes, of:

-Touch and go power snatch (For load, use your 1 RM muscle snatch)

*Once you put the barbell down, you are done. You are allowed to rest with the barbell in the front rack position and the hang position, but all reps must be touch and go…no resting with the bar on the deck.

3: Overhead carry: Complete the following for time and load:

-75m overhead carry. (Play around with the overhead position a bit and find a weight that is challenging for a 75m carry. Barbell must be taken from the ground, and you can rest at any position if you need to bring the barbell down from overhead).

Work Capacity: Complete the following for time:

-Ski Erg 5,000m

*Every 3 minutes, perform 5x burpees