PROGRAM

MONDAY

A. Strength
BACK SQUAT 10×1

B.
5 Rounds
5 Rear leg elevated split squat (each leg)
10 RDL / KBS
15 Calve Raises
*Rest 1 min between rounds

C. 30-20-10
Machine
Double Db Hang snatch
Box Over Jumps

TUESDAY

A. Wide grip strict pull-up 6×4

B. Chest-supported BB rows 6×4

C. DB Bench Press 6×4

D. Plate Push Ups 6xME
E. 4 Rounds for quality
8 Standing oblique crunch (each side)
8 Hanging knee raise

F. For Time
100-80-60-40-20 Double unders
25-20-15-10-5 HSPU

WEDNESDAY

A. Build to heavy Power Clean

B. Barbell Cycling / EMONx10
Min1: 5 Hang power clean
Min2: 10 Wall ball

C. Accessory
3 Rounds for quality
10 Bent over dumbbell reverse fly
30 Banded bicep curl

D. Conditioning / Partner
3 rounds
30 Toes to bar
30 Front Squat @70/45
30 weighted sit up
30 Jerks

THURSDAY

For time:
2,000-m row
60-m handstand walk
5 MUSCLE UPS
1,000-m row
40-m handstand walk
4 Muscle Us
500-m row
20-m handstand walk
3 Muscle Ups

B.
3 Rounds for time of
8 Medicine ball cleans (200 / 150 lbs)
100 foot Medicine ball carry (200/150 lbs)
7 Parallette handstand push-ups
100 foot Medicine ball carry (200/150 lbs)