Day 17

A. Skill

EMOM x 10 minutes,

Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight

Set up 2 bars and alternate every minute.

B. Conditioning

5 Rounds for time of,

7 Deadlifts (275/185)
30 Air Squats
7 Strict HSPU

Day 12

Strength 

(Week 2)

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

MetCon (Time)

Compete 15-12-9 reps for time of:

Clean and Jerk (135/95)
Pull-ups

Core

3 rounds

15 Banded Good Mornings

20m Sled Push (AHAP)
Rest as needed

Day 4

A. Three sets, not for time of:

Handstand walk: 3x30 sec

Toes to bar, strict: 3x10

Jerk Balance w/50% of 1RM: 3x5

B. Every 90 sec for 12 minutes,

Clean and Jerk: 1+1

50% 

60% 

70% 

80% 

90% 

90% 

90%

C. Every Minute on the Minute x 10 min,

Power Clean x 3 + Front Squat x 3 + Shoulder to Overhead x 3

D. Squat

Back Squat: 3 x 8 @ 70%

E. Airdyne (or Rowing)

1 min on, 1 min off x 8 minutes (breathing/85% pace)

F. Core,

Abmat 3 x 15

Back Exension 3 x 10

Day 92

A. Strength

7×4 Front Squats

B. Conditioning

3 Rounds for time of:

50 Double Unders
25 T2B
10 Clean and Jerks (135/95)

C. Accessory Work 

4 Giant Sets of:

a.) DB Bulgarian Split Squats x  6-8
b.) DB Skull Crushers x 10-15
c.) Unbroken Close Grip Push ups x 12-15

Day 35

A. Snatch 

6 x 2, OTM at 60%

B. Clean and Jerk

6 x 2, OTM at 60%

C. Bounding 

Lateral Bounds (6 x 4) – Over and back = 2 reps. 

No pause on landing should. These should resemble a “Touch and Go” rep. 

Rest as needed between sets. Watch the demo video here. 

D. Single Leg Movement

Barbell Reverse Lunge (2 x 10) – 5/side, alternating.

E. MetCon 

5 Rounds for time

50m Heavy Forward Sled Push – Heavy enough that is forces a walk. If you can run it’s too light.

15 GHD Sit -ups

Rest 2 minutes between rounds.

On the sled drags choose a weight that is right for you. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.

Day 26

A. Strength

EMOM x 15 Minutes,

1 Rep Clean & Jerk

B. MetCon (Time) *12 minute time Cap*

50-35-20 (20/14)

Wall Ball

100-70-40

Double Unders

Day 99

A. Strength

EMOM x 15 Min,

1 Clean & Jerk (Work Up)

B. MetCon (Time)

For Time,

40 Box Jumps (24/20″)
40 Toes 2 Bar (60 Sit Ups)
40 Shoulder to Overhead (75/55)
40 Wall Balls (20/14)

*18 Min Time Cap*

Day 185

A.) Clean & Jerk

1 RM Power Clean and Jerk

B.) Squats

6×6 Front Squats, across

C.) For time

1,000m Row

followed by 6 RFT of:

9 C2B Pull-Ups
9 KBS (70/53)

9 Front Squats (135/95)

Day 169

A.) Every minute, on the minute for 20 minutes:

Even min: 5 Clean & Jerks (115/75)
Odd min: 5 Power Snatches (115/75)

B.) MetCon (6 Rounds for time)

Every 3 minutes:

400m run

Day 84

A.) Squat

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

B.) Every two minutes, for 16 minutes (8 sets):

Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.) Every two minutes, for 10 minutes (5 sets)

Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

D.) Three sets of:

Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

Off Season: Day 76

A.) Speed Work “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

*Do this on a football field if possible.*

With a running clock:

- On the call of “Go” sprint to the 50 and back.
- On the 1 minute mark sprint to the 100 and back.
- On the 3 minute mark sprint to the 50 and back, 100 and back. This concludes one full round.
- On the 6 minute mark start the cycle over again with the 50 and back. 

- Complete three rounds, for 9 total sprints.

Both hand must touch the ground on the far side of every turn around line.

Record times for all nine intervals.

B.) Snatch Complex

High Hang + Hang + OHS (work up to a heavy set)

C.) Clean and Jerk

7 x Power Clean + Split Jerk, climbing

D.) Squat

5×7 Back Squats, across

Off Season: Day 62

Warm-up: 

Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

Strength:

A.) Snatch:  

Every 90 seconds, for 12 minutes (8 sets):

High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

B.) Clean and Jerk: 

Power Clean + Hang Squat Clean + Jerk, work up to a max set.

C.) Squat:

Front Squats 8 × 3 (across)

Mobility:

D.) Couch Stretch 

3 mins/side (demo)

E.) Side Lunge

2 mins/side – One leg extended straight with foot planted flat or toe up (best to work both). The other leg should be bent with weight on the heel, stacking your knee over your foot.

Off Season: Day 59

Technique: 

A.) Every minute, on the minute x 6 minutes: 

Snatch x 2 at 65% 

B.) Every minute, on the minute x 6 minutes: 

Clean and Jerk x 2 at 65% 

Bounding: 

C.) Eight sets of: 

Box Squat Jumps (demo) x 2

– You can use dumbbells and/or weight vest to weight these down, but speed trumps load. 

Strength (Accessory): 

D.) Two sets of: 

Bulgarian Split Squats x 8 (each leg) 

Conditioning: 

E.) Three rounds for time of,

6 Deadlifts (275/185)

12 Box Jumps (24/20)
18 T2B

Off Season: Day 55

A.) Clean and Jerk

Every Minute, on the minute for 12 minutes:

Hang Squat Clean + Jerk (1+1)

Minutes 1-4 @ 75%

Minutes 5-8 @ 80%

Minutes 9-12 @ 90% 

B.) Squats

1. Back Squat 2×3 (across or climbing, athletes choice)
2. Front Squat 3×2 (across or climbing, athletes choice)

C.) MetCon

For Time:
1K Row

-immediately followed by- 

21-15-9 of:

KBS (70/53)

Burpees 

D.) Accessory Work

100 Face Pulls
100 Band Pull aparts

Off Season: Day 33

Strength:

A.) Four sets of:

Clean Pull + Clean + Jerk @ 85-90% (1+1+1)

B.) Four sets of:

Deadlift Clusters (1.1.1) @ 85%  

(rest 15 sec between singles, rest 2 min between sets.)

Skill:

A.) Four sets of: 

4-6 Consecutive Strict HSPU 

- Rest 10 sec 

50 Unbroken Double Unders

- Rest 45 seconds

Conditioning:

A.) Six sets for times of:

Row 250 Meters
100 Meter Farmer’s Carry
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the six row sprints.

Off Season: Day 30

Strength:

A.) Back Squat (5 x 3) @ 80%

 (Every 90 seconds)

B.) Snatch pull from knee (3 x 5) @ 80%

C.) Four sets of: Snatch (3-3-3-2)

60% x 3 

70% x 3
80% x 3
85% x 2 

D.) Clean Pull (3 x 5) @ 80%

E.) Clean and Jerk (3, 3+1, 3+1, 2+1)

60% x 3 

70% x 3 + 1 

80% x 3 + 1 

85% x 2 + 1 

Conditioning: 

EMOM x 10 minutes,

Odd Min:
10 Deadlifts (135/95)
6 Burpess over bar

Even Min:
5 Hang Power Cleans (135/95)
5 Box Jumps (30/24)

Off Season: Day 28

Strength:

A) Three sets of:

Clean + Hang Clean + Jerk (1+1+2) @ 80-85% 

(Rest 2-3 min)

B) Deadlift:

In 8 min work up to a med-heavy 3 rep, return every rep to the floor BUT do not do these touch and go.

C.) Conditioning:

3 x 400m sled drag (150/100 total weight): backpack style drag
(Rest 4 min between sets)

Skill:

A) Three sets of:

Max Effort Double Unders in 60 seconds (rest 30 seconds)

B) Six sets of: 

30 sec Handstand Hold, use wall as needed (rest 30 seconds) 

Off Season: Day 23

A.) 5 Sets of: Clean + Power Jerk + Split Jerk

Set 1: 2+1+1 @ 60% 

Set 2: 2+1+1 @ 70%

Set 3-5: 1+1+1 @ 75-80%

B.) Deadlift

in 8 min work up to a med-heavy 5 rep, return every rep to the floor 

BUT do not do these touch and go

C.) Complete the following @ 70% intensity:

2 Rounds:

30 Cal AirDyne (sub rower)

20 Alt. DB Snatches (70/55)
15 Strict Chin-ups (Bar or Ring)
20 GHD Situps
30 Ring Push-ups (sub plate deficit push-ups)
100 Double Unders

D.) Skill:

1.) 5×5 Seated Box Jumps (rest as needed)

2.) EMOM X 4 min: 2-3 rope climbs

Off Season: Day 19

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch Technique from the High Hang

Use no more than 75% of 1 RM while working this technique. Focus on hitting the hip and landing in a solid position. Stick that position for a second before standing up. No set # of reps, just get some good work in.

C.) Bench Press @ 30X0 (Rest exactly 2 minutes between sets.) 

Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%

C.) Three sets of: 

Handstand Pushup x 8-10 reps

Rest 30 seconds

DB One Arm Row x 10-12 reps
Rest 60 seconds

D.) Five Rounds (Quality)

20 Ring Dips 

20 GHD Sit-Ups

Off Season: Day 12 (Testing Week, Day 3)

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Take 15-20 minutes, not more, to establish a 1-RM Snatch.

B.) Take 15-20 minutes, not more, to establish a 1-RM Clean & Jerk.

C.) "Squatting Elizabeth"

21-15-9

Squat Cleans (135/95)
Ring Dips 

D.) Goat Work