Day 1
Toes-to-bar, Burpee, and Snatch Workout
Toes-to-bar: strict or kipping; bar or rings
Burpees: normal, to target, bar over, box over, box jump
Snatches: full or hang; barbell, dumbbell, or kettlebell
Day 2
Cluster and Pull-up Workout
Cluster: full or hang; barbell, dumbbell, or kettlebell
Pull-up: kipping or strict; bar or rings
Day 3
Jerk Workout (Strength)
Jerk = Push Jerk or Split Jerk
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.
Day 4
Double Under, Push-up, Pistol, and Deadlift Workout
Deadlift: sumo or regular; barbell, dumbbell, or kettlebell
Day 5
Run, Row, Bike, or Swim
Warm-up and Cool Down
Warm-up: Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.
Cool Down: Spend 10 to 20 minutes static stretching after the workout.
320 Gym 