Day 5

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 40 sec

Sotts Press x 6 reps (2 sec hold at the top)

Heaving Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 14 Minutes (7 sets),

Hang Squat Snatch + Squat Snatch

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 85%

Set 6: 85%

Set 7: 85%

D. Strength Superset 

Four sets of,

Snatch High Pull x 4 reps @95% of 1RM Snatch
Strict Press x 3 reps, climbing

rest 60s

E. MetCon (EMOM) x 21 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: 10 Box Jump (30/24)

Minute 3: Row 170m

F. Core Work

Two sets of,

Push-up position plank x 90 sec

Side Plank Rotations x 12 (each side)

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 3

Warm-Up:

Fish Game on Rower x 2 sets

A. Strength (Every 90 seconds until today's MAX)

1 Snatch

B. Test (Time)

20 Squat Snatch @ 77% of "A"

C. Superset

Four sets of,

Romanian Deadlift x 5; 2020, rest 30 sec

Dumbbell Strict Press x 8; 21x1, rest 60 sec

D. EMOM x 20 Minutes

Odd: 12/10 Burpees

Even: Row 150m

Day 2

A. Run 

3 x 400m Run @ 85-90% (rest 3 min after each) 

B. EMOM x 10 Minutes 

Odd: Weighted Mixed Grip Pull-up x 5, climbing 

Even: Hollow Body Rock x 15 rocks; for quality 

C. Superset 

Five sets of,

Ring Dips x 5 reps, weighted, working up in weight 

Romanian Deadlift x 5 reps; 2020 tempo, working up in weight (use straps)

D. MetCon (AMRAP) x 12 Minutes 

200m Run 

15 C2B Pull Ups 

9 Power Clean (115/75) 

Rest 1 minute between efforts

Day 1 (New Training Cycle)

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 30 sec

Sotts Press x 5 reps

Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 12 Minutes (6 sets),

3 Position Snatch: High hang, below knee, floor

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 80%

Set 6: 80%

D. Strength Superset 

Four sets of,

Snatch Grip Deadlift x 5 reps @100% of 1RM Snatch
Strict Press x 5 reps, climbing

rest 60s

E. MetCon (EMOM) x 15 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: Double Unders x 40-50 reps

Minute 3: Row 150m

F. Core Work

Three sets of,

Push-up position plank x 60 sec

Side Plank Rotations x 10 (each side)

Day 135

A. Strength

Deadlift (10-8-6-4-2-2), climbing

B. Benchmark

Deadlift (20RM)

C. MetCon (Time)

Five rounds for time of,

10 DB Snatch (70/50)
20 Calorie Row

D. Accessory Work

4 x 12 Seated Row
4 x 15-20 Banded Tricep Pushdowns
4 x 12 DB/Plate Bent Over Rear Flies

Day 134 (Recovery Day)

A. MetCon

"Rowing Annie"

50 Calorie Row
50 AbMat Sit-ups
40 Calorie Row
40 AbMat Sit-ups
30 Calorie Row
30 AbMat Sit-ups
20 Calorie Row
20 AbMat Sit-ups
10 Calorie Row
10 AbMat Sit-ups