Week 3

Day 1

Strength: 

1: 2 position snatch: 10 rounds – Every 90 seconds, complete:

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

2: Back squat: 70%x 5 reps, 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

Work Capacity: Complete the following for time:

-10x weighted pull up (20#/10#)

-10x strict press (95#/65#)

-20x strict pull up

-20x push press (135#/95#)

-30x pull up

-30x shoulder to overhead (155#/105#)

-Row 1,000m

Core: 3 rounds, not timed:

-12x reverse hypers (Heavy)

-10x strict toes to bar

Day 2

Strength: 

1: 2 position clean: 10 rounds – Every 90 seconds, complete:

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

2: Push press: 70%x 5 reps, 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

Work Capacity: 

1: Complete as many rounds as possible in 5 minutes of:

-5x clean (155#/105#)

-1x rope climb, legless

*Rest 3 minutes, then:

2: Complete as many rounds as possible in 5 minutes of:

-5x Front squat (155#/105#)

-1x rope climb

Conditioning (optional): Complete the following for time:

-1x mile sprint

Day 3

Strength:

1: 1 and 1/4 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: 5 rounds (10 minutes) - EMOM, perform:

-Odd minute: 3x Muscle snatch (Increase the weight each round so the 5th set is a max for the day)

-Even minute: 30 second L-sit hold

Work Capacity: Complete 5 rounds for time of:

-10x stone/D-ball ground to shoulder (100#/70#)

-50m suicide sprint (10m x 5 lengths)

Core: 3 rounds:

-20x medball sit ups (20#/14#)

-Rest as needed

-5x Front rack Sotts press (AHAP)

Day 4

Strength: 

1: Snatch + overhead squat: 10 rounds – Every 2 minutes, complete:

-1x snatch + 2x OHS (Increase load each round, so the 10th set is a max for the day)

2: Deadlift: 70%x 5 reps, 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

Work Capacity: 5 rounds – Complete AMRAP in 3 minutes of:

-3x 2-arm DB squat clean (50#/35#)

-6x ring row

-9x box jump overs (24in/20in)

*Rest 1 minute between each 3 minute AMRAP.

Conditioning (Optional): 6 rounds:

-50m sled drag/sprint (AHAP)

-2 minutes rest

*Makes these heavy, but you should be able to sprint the entire distance.

Day 5

Strength: 

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

-1x power clean + 2x front squat (Increase load each round, so the 10th set is a max for the day)

3: Bench press:  70%x 5 reps, 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

Work Capacity: With a partner, complete the following for time:

-Partner #1: Max distance row or ski erg

-Partner #2: 20m OH lunge (45#/25# plate) + 15x sit ups + 10x burpee

*Once partner 2 completes 1 round, switch stations and repeat until you’ve reached 5000m as a team.