Friday

Strength
Hang Clean & Jerk 8 x 3
1 set is 2 hang cleans+1 Jerk. Use the hang clean to work on pulling yourself under the bar and catching more effectively in your squat position. Perform 1 set every :90 seconds. 12 minutes total. Start at 70-75% and attempt to build. 

Conditioning
​​​​​​​For Time (15 Minute Cap)
25-20-15-10 
KB Deadlift 
Thrusters 
T2B

Level 3- 53/36, 75/55
Level 2- 36/26, 55/35
Level 1- A weight that allows for the deadlift to be done in 2 sets each round. Thrusters in 2 sets as well. 
*If out of KB's use DB's instead. Only 1 head of the DB needs to touch the ground. 

Thursday

Strength
Overhead Squat 5 x 2
15 Minutes. Pause for 2 seconds in the bottom of each rep. Start at 80% or a moderate weight. If you did this last week then try to add 5-10Lbs to each set. 

Conditioning
15 Minute AMRAP
15 V-Ups
15 DB Thrusters
15/12 Calories

Level 3- 50/35
Level 2- 35/20
Level 1- A weight that allows for the thrusters to be done in 2 sets. Scaling for the V-Ups is to situps. 

Wednesday

Gymnastics
Coach led, 15 Minutes:
Practice Kipping for 15 minutes. This should be kipping on the bars. Can be T2B, C2B etc. Butterfly kipping is also acceptable. Start with hollow and arch positions on the ground and then progress into bar drills. Take a step back from the intensity and work on cleaning up your movement. 

Conditioning
12 Minute AMRAP:
3-6-9
Ring Dips
Hang Power Cleans 
3 dips, 3 cleans, 6 dips, 6 cleans, 9, 9 then go back to 3 and 3. Repeat for 12 minutes

Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows for at least the first full round of 3-6-9 to be unbroken. Ring dip scaling can only be bands if you are able to do 10 perfect pushups, if not modify to pushups. 

Tuesday

Strength
Front Squat
The first 3 sets are with pauses (3x2) then finish with a 3x3 with no pauses. Try to add weight on each successive set. If you performed this last week start 5-10Lbs heavier than your last weights. f not start at 75-80% and build up. 

Conditioning
For Time ( 10 Minute Time Cap)
12-9-6-3
Deadlift 
Lateral Over Bar Burpees
C2B Pull-Ups 

Level 3- 225/155
Level 2- 185/125
Level 1- A weight for unbroken deadlifts. This should be a fast and ideally unbroken workout. Think of this as a short workout. 

Monday

Strength
Snatch 8 x 1
Every :90x8 Rounds (12 Minutes). Perform 1 rep of snatch at 85%+ of your 1RM. Build in weight if technique is perfect. 

Conditioning
In Partners: (16 minute cap)
3 Rounds,
Run 400M Together
30 Synchro box jumps
30 Synchro KB Swings
​​​​​​​
Level 3- 53/36, 24/20
Level 2- 36/26, 24/20
Level 1- A weight that allows for the KB Swings in ~2 sets a round. Height for constant movement on box jump