Warm-Up: Full Body w/ posterior focus

Skill: Clean & Jerk/ Burgener and pulling under bar into squat


(~65-75% of 1 RM)

20 min EMOM

1 Hang Squat Clean lighten weight to pull under into squat if necessary (jerk blocks great tool)

1 Split Jerk

Tuesday Time Cap: 25:00

Warm-Up: lower body focus (Hips, knees ankles) as well as some shoulder for wallballs

Skill: Double- unders and Wallball


Wallballs (14/10) (10’/9’) Prioritize height of wall ball shot


Double-Unders Triple number for singles


Warm-Up: Full Body w/ posterior focus

Skill: Burgener, work arms long


(~65-75% of 1 RM)

20 min EMOM

1 Power Snatch go to hang snatch if needed to focus on arms long

2 Overhead Squats Only squat to depth form can be held and progress from there

Thursday Time Cap: 18:00

Warm-Up: Upper body focus

Skill: pull-ups and ring dips

For time: 21-15-9

Ring Dips heels on floor for modification

Pull-ups can use rings for modification to keep heels on ground


Friday Time Cap: 20:00

Warm-Up: Lower body focus, knee/hip stabilization exercises to help lunges/kb swings

Skill: KB swings

4 rds FT:

20 Walking lunge (45/35)

15 KB Swings (2/1.5 pood) Prioritize weight, go to Russian KB swing to accomadate