[spoiler title="Weekly Warmup"] 2mins @ 70%: row, run, skip or airdyne

2-3 rounds of: 10 ring rows 10 cossacks/side 10 inch worms [/spoiler]

[spoiler title="Group Metcons"] Monday 5mins AMRAP: 5 push-ups, 10 box jumps, 15 KB Swings Rest 3mins 5mins AMRAP: 5 pull-ups, 10 wall ball, 30 double unders

Tuesday 3 sets: 30sec Airdyne Rest 90sec 30sec Battling ropes Rest 90sec 30sec Row Rest 90sec

Wednesday 5 Rounds for quality: 3 TGU per side 10 Toe to Bar 50 Double unders

Thursday 5 Sets of 90sec AMRAP: 6 burpees, 6 DB Thrusters Rest 3mins. Try to get one extra rep on each set.

Friday 3 mins of constant work: 10 sit-ups, 10 bodyweight squats, 15 KB Swings 2 mins Rest 3 mins constant work: row or airdyne 2 mins Rest 3 mins constant work: 10 lunges/side, 10 box jumps, 10 push-ups

Saturday Closed for a seminar. [/spoiler]

[spoiler title="Foundation"] Workout 1 A. Back Squat 3x5, rest 2mins, add 5lbs from last time. B. 2 sets per side of 15 low box step-ups OR 20-25 poliquin step-ups. Rest 45sec between sides. C. Group Metcon

Workout 2 A1. Shoulder Press 5x3, rest 60sec. A2. Chins 3 x Max with [4010] tempo, rest 90sec B. Group Metcon

Workout 3 A. Deadlift 3x5, ramping sets, rest 2mins B1. DB FFESS 3x8 per side. Rest 45sec B2. Pendlay Row 3x8-12, rest 45sec C. Russian Single Arm Kettlebell Swings (i.e. only grip with one hand), 4sets of 10-15, rest as needed D. Side Plank, 2x45-60sec, rest 45sec between sides

Workout 4 3 sets, rest 45sec between exercises: A1. Standing DB Press 8-12 reps A2. backward lunges, 8/side A3. Pull-ups 3xmax reps at [4010] tempo. A4. Front Plank 30-60sec B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. Back squat 5x3 @ 85%-95%, rest 2.5-3mins B. Group Metcon

Workout 2 A1. Push press 5x1, rest 60-90sec A2. Chins, 5x1, rest 90sec B. Group Metcon

Workout 3 A. 5mins technique work on the snatch or snatch pull B. Hang snatch. Work up to a heavy single. When you hit technical failure, do 4x2 @ 90% of that weight. C. Drop snatch + overhead squat, 4x1 D1. Snatch grip deadlift 3x5, rest 60sec D2. Chin-ups, max reps, rest 60sec

Workout 4 A1. Deadlift 4x3, ramping sets, rest 30sec A2. Handstand Push-up, 4xAMRAP, rest 2-3mins B. Group Metcon

Workout 5 A. 5mins snatch practice B. Front Squat 3x2 @ 85-95%, rest 3mins C. 3-5 mins double under practice D. Group Metcon [/spoiler]

[spoiler title="Competition"] Workout 1 A. Snatch. Work to a heavy single for the day, then: 4x2 @ 90% B. Hang Clean Starting just below the knee, 4x3 @ 70-75% C. Squat 5x2 @ 90-95%, Rest 3mins

Workout 2 A. Push Press 6x3 @ 85-90% B. Group Metcon

Workout 3 A. 7min AMRAP: 5 HSPU, 50 Double Unders B. 3x3 Heavy Turkish Get-up/side. Rest as needed C. Group Metcon

Workout 4 A. Clean and Jerk. 5x1 @ 90% B. Hang Snatch 4x@ @ 70-75% C. Front Squat 3x2 @ 90%

Workout 5 5x500m row @ 90-95%. Rest 5mins between sets. Aim for consistent times across all 5 sets. [/spoiler]