Saturday
Midline Accessory Work
Accumulate 2 minutes of L-Sit
100 Hip Extensions
Break up as desired.
 
Clean Jerk
A. AMRAP in 2:00 of Clean and Jerks at 245/165
Rest 2-3 mins
B. AMRAP in 1:45 of Clean and Jerks at 225/155
Rest 2-3 mins
C. AMRAP in 1:30 of Clean and Jerks at 205/145
Rest 2-3 mins
D. AMRAP in 1:15 of Clean and Jerks at 185/135
Rest 2-3 mins
E. AMRAP in :45 of Clean and Jerks at 135/95
 
Friday
1. “The Other Total”
Clean, 1 rep
Bench press (Or weighted ring dip), 1 rep
Overhead squat, 1 rep
Thursday
2. Squat
EMOMx10: 1 Back Squat, across
 
WOD
With a running clock:
0:00 to 3:00 complete: 150 dbl unders + max Chest to bar pull ups
3:00 to 5:00 complete:  100 + max C2B pull ups
5:00 to 6:00 complete: 50 + max C2B Pull ups
6:00 to 10:00: Rest
10:00 to 11:00 complete: 5 x C2B + Dbl unders
11:00 to 13:00 complete: 5 x C2B + Dbl unders
13:00 to 16:00 complete: 5 x C2B + Dbl unders
SC pull ups
RX+ muscle ups
Wednesday

Gymnastics
EMOMx20:
Odd: 3-6 Strict HSPU
Even: L-sit hold
SESSION 2:
“Sgt. Slaughter”
3 Rounds of:
1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)
At 3.2.1 Go run 50 yards and back as fast as possible. At the 1 minute mark, sprint 100 yards and back. At the 3 minute mark sprint to the 50 and back, then the 100 and back. That is one round. At the 6 minute mark begin round 2. Record times for all 9 intervals. These should be all-out efforts.
 
Tuesday
Warm up – include 5 minutes of skill work on double unders
Strength
(Start at 40% 1 rm)
5×10 Jerks from the floor, rest as needed between sets
1. Conditioning
200 double-unders
75-Barbell thrusters 20/15kg
50 Barbell Reverse lunges 20/15kg
25 Box jumps
 
Monday 
1. Conditioning
AMRAP 15:
5 Power Cleans, 155/105
5 Barbell Burpees
2. Olympic Lifting
A. 5×1 Pausing OHS, climbing, :10 hold at the bottom
B. 4×1 Snatch Balance, climbing
C. 3×1 High Hang Squat Snatch, climbing
3. Gymnastics
In 6 minutes, climb as high up the ladder as possible of unbroken C2B Pull ups
3-6-9-12-15…
Once you have to break up the reps start over at 3 reps and continue climbing again.