Friday

Strength
C&J 8 x 1
Every :90 x 8 rounds perform 1 clean and jerk. Stay lighter on these than you have and focus on technique, this is a deload before we test again next week. 
Level 3 All reps between 75-80%

​​​​​​​Conditioning
3 Rounds, For Time (14 Minute Time Cap)
30 KB Swings, 53/36
30/22 Calorie Row or 24/18 Calorie bike
Level 3- 70/53
Level 2- 53/36
Level 1- A weight that will let you do the swings in 2 sets, at most 3 sets in every round. Scale the calories to a point that they can be finished in under 2 minutes. 

Thursday

Strength
Front Squat 5 x 3
Stay lighter than last week by 10-20Lbs. No rep should be a grind or struggle. This is a deload before we retest next week. 
Level 3- All reps at 80% 1RM. 

Conditioning
For Time: (12 Minute Cap)
40 DB Snatches 35/25
20 Pull-Ups 
20 T2B 
20 Pull-Ups
40 DB Snatches 35/25

Level 3- 50/35, C2B Pull-Ups 
Level 2- 35/25
Level 1- A weight for the snatches to be done in 2 sets at most, pull-ups should be scaled to something that allows sets of 5 or more at a time. Hanging knee raises or V-Ups for T2B 

Wednesday

Skill
15 Minutes
Practice Pistol progressions or more advanced pistol variations. This can be banded pistols, box pistols, assisted pistols, feet together squats, etc. If pistols are already proficient spend 15 minutes loading pistols with KB's or slowing down the tempo on your reps. 

Conditioning
​​​​​​​10 Minute AMRAP
Burpees
* Every minute on the minute including 0:00 perform 5 thrusters, 95/65
Level 3- 115/75
Level 2- 95/65
Level 1- A weight that lets you go unbroken through every rep of thrusters. 

Tuesday

Strength
Overhead Squat 5 x 2
Take the pause work that has been done and now get comfortable coming right out of the bottom. Use a challenging weight for all sets. Concentrate on positioning and stability.
Level 3- Start at 85%+

Conditioning
In 12 Minutes
Run 1200M
AMRAP in remaining time:
2 Deadlifts 245/165
4 C2B Pull-Ups
 *This is supposed to be a heavy weight. Push yourself hard on these today!

Level 3- 315/205, 4 Bar Muscle Ups
Level 2- 245/165
Level 1- A weight that makes 2 deadlifts challenging but you can keep form. A high level of pull-up modification. 

Monday

Strength
Snatch 8 x 1
Perform 1 rep every :90. Stay light on these reps and ensure every rep is perfect. This is a deload to prepare us for 1RM testing next week. Partner up if possible. 
Level 3- All reps between 75-80%

Conditioning
​​​​​​​For Time, (18 Minute Cap)
800M Run
80 Wall-Balls 20/14
800M Run

Level 3- 100 Wall-Balls 20/14
Level 2- 80 Reps 20/14
Level 1- A weight that allows for at least consistent sets of 10 on the wall-ball