Strength
E2M10M (5 sets)
3 Back squats
*Build up to max
6min AMRAP
10 wall balls 20/14
10 alternating dumbbell snatch 50/35
Accessory work
Shoulder of steel
Lateral raises 3×10
Weightlifting
30 Barbell high hang squat clean
Gymnastics
Strict pull ups 3xmax
Core
Plank hold 1min
Side plank hold right 30sec
Side plank hold left 30sec
Strength
Clean and jerk complex
E2M10M (5 sets)
1 deadlift
1 hang squat clean
1 front squat
1 jerk
*Build to max
METCON
10min AMRAP
5 bar facing burpees
4 clean and jerk
Clean and jerk ladder:
95/65 135/95 155/105 185/125 205/135 225/155 245/175
*If you get to the last bar and complete all 4 clean and jerk, continue accumulating reps at that weight for the remaining time
Score is total reps
Weightlifting W7D1
Power snatch
5×3
Snatch pulls @110% of 1RM
3×3
Drops allowed
Back squats
5×3
Accessory work
Shoulder of steel
3 sets of 3 crossover symmetry movements of your choice
Skills
5min practice skipping rope
Gymnastics
Accumulate 1min of L-sit hold
Core
50 back extensions on the GHD
