Monday

Endurance

5 Rounds
12/9 Cal Machine
6 Power Cleans 80/50

4 Rounds
15/12 Cal Machine
8 Hang Power Cleans 70/45

3 Rounds
18/15 Cal Machine
10 Hang Power Clean + Jerk 60/40

Tuesday

Strength

In 10 minutes

Find your 1rm Strict Press

In 6 minutes
2x
Max reps @50%
Max Banded Tricep ext

Workout

3RFT
400m Run
18 Push Press 42.5/30
15 Burpees

Wednesday

Partner Workout

EMOM 32
1. 14 Jumping Lunges + Max Cal Machine
2.. P2 Repeat
3. 10 Pull Ups + Max DB Snatches 22.5/15
4. P2 Repeat

Weightlifting
Jerk:
Push Press
7 sets
5 reps

70-80%
Push the weight

Clean:
Clean & Jerk Triple
7 sets
Build weight to a heavy triple

Thursday

Strength

In 20 minutes
Build to a heavy clean complex of

Power Clean + Squat Clean + 2 Front Squats

Workout

AMRAP 8
2 Power Cleans 60/40
6 Press Ups
10 Hollow Rocks

Friday

Strength

In 20 minutes

Find your 1rm Pull Up

Once found...
2x Max Reps either BW or toes on box

Workout

5RFT
50 Double Unders
12 Pull Ups

Saturday

Endurance

30 Clean + Jerks 42.5/30

10RFT
200m Run
10 Burpees over bar

30 Thrusters

Partner Workout

20RFT
200m Run
8 DB Hang Squat Cleans 22.5/15
14 Single Leg V Sits

Complete full rounds

Time cap - 40 mins

Sunday

Weightlifting

15 mins:

Snatch Balance with pause in bottom position

6 sets x 3 reps
Light/Medium weight

(Focus on speed)

15 mins:

Snatch double
6 sets

Go heavier than you did in the last Sunday Snatch session

Just Move

4 Mins to complete
30 Burpees

AMRAP 13
30 Skips
20 KB Swings
10 Sit Ups

4 Mins to complete
30 Burpees

AMRAP 13
15 KB Deadlifts
10 Single Leg V Sits
5 Press Ups