Conditioning deload week–all conditioning workouts are not done for time or reps; focus on movement quality.
Day A
Conditioning
3 Min–Not for reps
6 Burpee Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)
9 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)
Rest 3:00
Repeat
Strength
10 Min EMOM
2 Cleans+1 Jerk @ 75% 1 RM
Day B
Conditioning
10 Min–Not for reps
5 Handstand Push-ups; 3 Handstand Push-ups; Push Presses (50% BW; 40% BW; 30% BW)
5 Power Cleans (115/80; 95/65; 75/50; 55/35; 35/25)
20 Double Unders; 10 Double Unders; 20 Single Unders; 10 Single Unders
Strength
7×1 Hang Snatch @ 80% 1 RM; Start new set every 1:30
Day C
Conditioning
12 Min–Not for reps
6 Strict Pull-ups; 3 Strict Pull-ups; 6 Rings Rows; 3 Ring Rows
9 KB Swings (53/35; 44/26; 35/18; 26/15; 18/12)
12 Overhead KB Lunges* (53/35; 44/26; 35/18; 26/15; 18/12)
*6 with each arm
Strength
7×2 Back Squat @ 85% 1 RM; Start new set every 1:30; Go for max reps on last set
Day D
Conditioning
18 Min–Not for reps
3 Bar Muscle-ups; 3 Jumping Bar Muscle-ups; 3 Bar Kips+3 Difficult Ring Rows
6 Front Squats (135/95; 115/80; 95/65; 70/45; 50/35)
9 Deadlifts (135/95; 115/80; 95/65; 70/45; 50/35)
Run 200m; Run 150m; Run 100m
Strength
5×5 Bench Press @ 80% 1 RM; Start new set every 2:00; Go for max reps on last set
Day E
Conditioning
30 Min–Not for reps
10 Ring Dips; 5 Ring Dips; 10 Box Dips; 5 Box Dips
10 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)
10 Toes-to-bars; 5 Toes-to-bars; 10 Knee Raises; 5 Knee Raises
10 Push Presses (95/65; 80/55; 65/45; 50/35; 35/25)
10 Pistols; 10 Pistols Standing on Box; 10 Pistols Sitting on Box
320 Gym 