Monday

Skill: Split Jerk Drills

5 Overload sets:

3 – 5 Strict Wide Grip Pull Ups

Rest 15 secs 

5 – 7 Strict Pull Ups

Rest 15 secs

7 – 10 Ring Rows

Rest 2 mins

“Fight club”

3 Rounds for reps in 17 mins

1:00 Thrusters 42.5/25kg

1:00 Power cleans 42.5/25kg

1:00 Box jump overs 24/20”

1:00 pull ups

1:00 Echo bike cals

1:00 REST

Tuesday

Back Squat 

Wave 1 – 6 – 4 – 2 

Wave 2 – 6 – 4 – 2+

(Guide percentages 77.5/85/90+) 

Rest 2 mins between working sets

*Final week before re-test 1RM

3RFT:

45 Calories

30 Power Snatch 35/25kg

15 T2B

(Timecap 18)

Wednesday

12 Mins to find a heavy Snatch single 

Then de-load to 70-75%

1 Snatch + 1 OHS every 30 secs for 6 mins

AMRAP 16

12 KBS 32/24kg

8 Box Jumps 24/20”

4 HSPU

Thursday 

Push Press

Wave 1 – 5 – 3 – 1 

Wave 2 – 5 – 3 – 1+

(Guide percentages 80/85/90)

*Final week before 1RM re-test

For time:

60 Clean and Jerks 60/40kg

Everytime you drop  the bar Run 200m + 8 Burpee over bar

(Timecap 18)

Friday 

4 x 8 Front Squat (AHAFA Across)

Rest 2 mins

AMRAP 8

20 Alt DB Snatch 22.5/15kg

10 Down Ups

Rest 2 

AMRAP 8

20 regional style DB Lunges 2 x 22.5/15kg

50 Double unders

Saturday 

Skill: Pistol Progressions

EMOM 12

1. 20-30 sec Ring Support hold
2. 45 sec AMRAP Strict Chin ups
3. 45 sec AMRAP Hollow Rocks

“The Chief”

AMRAP 3 x 5 

3 Power cleans 60/40kg

6 Push Ups

9 Air squats 

Rest 1 min between AMRAPS 

Sunday

12 Mins to find a heavy Clean single 

Then de-load to 70-75%

1 Clean + 1 Front Squat every 30 secs for 6 mins

For time:

1km Run

30 Deadlifts 80/55kg

30 Wall balls 9/6kg

800m Run

20 Deadlifts 100/70kg

20 Wall balls 9/6kg

400m Run

10 Deadlifts 120/80kg

10 Wall balls 9/6kg

(Timecap 25)