Saturday
3. Gymnastics Pulling
21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.
Note scaled is knees to chest, and if you can only do 15 T2b start there.
1. Conditioning
5 RFT:
12 Burpees
9 Hang Power Cleans, 60/35kg
6 Push Jerks, 60/35kg
 
Friday
. Conditioning
15-10-6 reps for time of:
Thrusters 60/35kg
Toes 2 bar
2. Snatch
A. Quickly work up to a heavy single Snatch Balance
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means…  Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.
 
Thursday
1. Snatch
A. 8mins (includes warm up) Work up to a heavy single Squat Snatch from the high hang – pockets.
B. 5 mins Work up to a heavy single Squat Snatch from the hang – mid thigh
C. 5 mins Work up to a heavy single Squat Snatch from the low hang – just below knees
D. 5 mins Work up to a heavy complex of Squat Snatch + 2 Overhead Squats
 
3. Conditioning
AMRAP 15:
5 Power Snatch 50/30kg
10 TTB
15 Box Jump Overs, 24/20
 
Wednesday
3. Conditioning
EMOMx16
Min 1: :40 of Rowing for max calories
Min 2: :40 of Double unders for max reps
Min 3: :40 of Rowing for max calories
Min 4: Rest
 
Tuesday 
2. Strength
A. 5×3 Dead Lift
4. Accessory Work – Working constantly
5 x :15-:20 L-sit vs 10 x Scapula pull ups
WOD
“Nate”
AMRAP 20:

2 x Chest to bar pull ups RX
4 HSPU
8 KBS 24/16kg
(RX+ Muscle ups)
Monday 
Warm up – Focus on handstand walk
1. Clean and Jerk
A. EMOMx8: 1 Rep, climbing
2. Strength
5×3 Front Squats
Teams of 3:
AMRAP 15:
200m Run (together)
40 Squat Cleans* – one athlete works at a time
*Every 40 reps the weights increase: 30/15kg, 40,25kg, 50/30kg, 60,35kg