Friday

Strength
Pause C&J 10 x 1
Every Minute for 10 minutes. Pause each rep of the clean above knee, and pause each rep of the jerk in the catch position for 2 seconds. 

Conditioning
12-9-6
Thrusters
Bar MU
Rest 2 Minutes
500M Row for Time
Level 3- 135/95
Level 2-115/85
Level 1- A weight that allows forthe thrusters to be completed in 2-3 sets each round, bar work to be done in 2-3 sets each round. 

*The couplet piece has a time cap of 8 minutes to complete. At 8 minutes if you aren’t done move immediately to resting then into the 500M row sprint. 

Thursday

Strength
Front Squats
Start with 3 x 3 pause front Squat then 3 x 5 standard front squat. Start 5Lbs heavier than last week and aim to build up on all sets. If you didn't do this last week start at 70-75% and build. 

Conditioning
12 Minute AMRAP
6 Deadlift 
10 Lateral burpees over the bar

Level 3- 245/165
Level 2- 185/125
Level 1- A weight that allows for at least 5 rounds of unbroken deadlifts. 

Wednesday

Strength
Snatch 10 x 2
Every :90 x 10 Rounds (15 minutes). Start around 75% of 1RM and build over the course of the EMOM. Only move up if technique is solid on your reps. 

Conditioning
For Time:
20 Power Cleans
20 Pistols
20 Push Jerks 
20 Pistols
20 OHS 
20 Pistols

Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows for the barbell to be moved in 3-4 sets on your hardest movement out of the 3. If athletes need to deload weight for the OHS that is acceptable on this workout. 

Tuesday

Gymnastics
In 16 Minutes:
Pick 2 of the following and perform:
1 Max Effort Set
-then-
2-3 x 60% of max rep set. You can choose the number of sets based on your fatigue levels, and the difficulty of the movement to do multiple sets. If you need more than one attempt to find a max (ie. Handstand walk or DU, you may take up to 4 attempts for the max portion) Try to beat your max effort sets from last week by 2-3 reps. 

Pick 2: 
Pull-Ups (C2B or standard) 
Handstand Push-Ups (Scale to Push-Ups or Dips) 
Handstand Walk 
Muscle Ups (Bar or Ring) 
T2B 
Pistols (max set ends when you have to pause, honor system with these
D.U's

Conditioning
20 Minute Time Cap
3 Rounds For Time
400M Run
10-10-10 Unbroken C2B Pull-Ups
200M Run
10-10-10 Unbroken HSPU

Sets must be unbroken in order for it to count. Cannot perform these as 15-15 or any other set number, must be 10 reps at a time. 

Monday

Strength
Pause Overhead Squat 5 x 3
Aim to go 5-10Lbs heavier than last week. If you didn't do this segment stay at 80-85%

Conditioning
18 Minute AMRAP
30 Wall-Balls
30 Alternating DB Snatch