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Strength. Week 1.
A1. Sumo deadlift (Dead stop).
A2. Seated SA DB press.

Conditioning.
15min Amrap. Teams of 2.
150 DU.
60 WB.
30 PS (Sets of 5 T&G).
15 BMU.

30min omem.

1. 45sec Cal row.
2. 45sec 8m Shuttle runs.
3. 45sec AAB cal.

Strength. Week 1.
Front squat @ Tempo 20X1.
1,6,1,6,1,6.

Strength accessory.
3-4 sets
10-12 Good mornings (30% of BSQ).
Rest 60sec.
8-10/leg Goblet Lateral lunge.
Rest 60sec.
20-30sec/side Copenhagen plank.
Rest 60sec.

Gymnastics. Week 2.

Conditioning.
20min Max distance (Choose AAB/Ski/Row/Bike).
On every 4min (Starting at 0.00) complete
1 rd of ‘Strict Cindy’
5 Strict CTB.
10 HRPU.
15 ASQ.

Oly.
Week 2. Power clean + Jerk.
10min omem.
1 High pull + 1 Power clean + 1 Jerk (Any style) @70-77.5%

Conditioning.
Performance.

10min Amrap.
20 C&J 42.5/30kg.
16 Ab mat sit up.
12 Lateral bar jump burpee.

Fitness.
10/arm SA DB C&J.
16 Ab mat sit up.
12 Lateral burpee over DB.

Mash up.

A.
10min Row.
On every 2min complete 10/7 AAB cal.

Rest 5min.

B.
8min Amrap.
20 Shoulder to overhead 40/30kg.
20 Lateral barbell hops.
20 Hang Power clean 40/30kg.
200m Run.

5min Rest.

C.
2 sets.
3min D-ball hold. Bear hug (Challenging weight).
Rest 2-3min between sets.

Skill.
DB Manmakers.

Conditioning. (18min).
Teams of 2.
Buy in: 200m FC (each).
Into:
10-20-30-40-50 Synchro AS.
Complete 10 DB Manmakers before each set.

Strength. Test week.
Sumo Deadlift 5RM.

Conditioning.
4-6 Intervals. Alternate between A & B.
A. 90sec Ladder.
2 Dual KB DL.
2 Pull up.
Add 2 reps each rd.

Rest 90sec.

B. 90sec Amrap.
5 PC (Must be unbroken).
10 BJO.

Rest 90sec.

Strength. Test week.
Front squat 3RM.

Conditioning.
Performance.
7min Grinder.
10 SA DB OHRL.
10 Alt DB box step up.
5 Shspu (33% of Max effort).

Fitness.
10 SA DB FRRL.
10 Alt DB box step up.
5 Push up.

Gymnastics. Week 1.
Toes to bar accessory work.

Conditioning.
Teams of 3 (Each athlete complete 4 rounds).

A. 400m run/1KM AAB.
B. Cal row.
C. Rest.

Rotate movements when athlete completes run/AAB.