[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, airdyne or row, then 2-3 sets of: 12 groiners/side + 60sec quad &adductor roll out/self massage + 15 no money drill [/tab]

[tab title="Group Metcons"] Monday 4 sets: 30sec battling ropes, 60sec, 30sec pull-overs (or Knee-to-elbows), 60sec, 30sec, burpees (as fast as possible), 60sec.

Tuesday 4 sets: 30sec row, 30sec rest, 30sec ball slans, 30sec rest, 30sec burpees, 30sec rest, 30sec double unders, 30sec rest

Wednesday TESTER: 15min amrap: 10 Push-Ups, 15 wall ball (20/14), 20 KB Swings (24/16)

Thursday 12 sets: odd minutes 6 tough thrusters, even minutes, 1 set of 10-20 unbroken pull-ups,

Friday 5mins @ 85%: 15cals AD + max tempo push-ups. Rest 3mins. 5mins 200m row + max tempo chin-ups. rest 3mins, 5mins 3 TGU/side + 15 box jumps (step down).

Saturday TESTER: Fran. 21-15-9 thrusters and pull-ups. compare to jul 22 2013, feb 1 2014. 8min cut-off. scale load and pull-ups accordingly to ensure a consistent workout output. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×8 ramping B. Pull-ups, tough reps, 5×2-3 every 60sec C. Group Metcon

Workout 2 A. Bench Press. 1RM, then 2xmax @ 80% B. Poliquin Step-up 2×25/side, rest 30sec between sides. C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: Snatch Grip RDL 10reps + accumulate 45-75sec handstand hold (or AMRAP HPSU in 60sec) B. 2 sets: back flys with slow tempo 10reps + clam drill with band 20reps/side. no rest between exercises. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 20 High Box Step-ups/side + seated DB press 12-20reps B. 4mins of pull-over practice OR 4mins skin the cat practice, OR max strict chin-ups in 4mins C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench Press 5x4@83-86%, rest 1.5-2min C. Group Metcon

Workout 2 A. Deadlift mobility prep. 2mins/side B. Deadlift 3x6 (leave 1-2reps in the tank), rest 2min C. 6-8min MU practice D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle mobility 2min B. Front Squat 3x3, rest 1.5-2min C. Press 3x5, rest 90sec D. 3 sets for quality: 2-4 pullups + 3 TGU/arm + 90sec max DUs

Workout 4 A. 10mins. odd minutes 1-3 tough HSPU. even minutes 4-8 strict toe to bar. B. 2 sets, rest 45sec: 12 powel raise + 8 GHR hip extensions (2sec pause, weight if needed) C. Group Metcon

Workout 5 A. 3 sets, rest 60-90sec: 8 RDL + 6-10 standing DB press B. 5-8min: build to a tough set of 5 KB clean and press OR practice KB clean C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Jumping snatch pulls 3x5@40-50% B. Snatch technique work 10-15mins (slow tempo down and emphasize each position) C. Snatch from block 4x4@80% D. Group Metcon

Workout 2 A. 5mins amrap Muscle-ups B. 10mins. even min: 7 Push Press, odd mins, 3-5 tough chin-ups C. Group Metcon

Workout 3 A. 5 sets, EMOM 4 Power Clean B. Back Squat 3x5@75%, 1x5+@75% C. Snatch Grip Deadlift 3x10 heavy, add 15-30lbs from last week

Workout 4 A. 6 sets: 2 Front Squat + 2 Jerks, every 90sec. B. 5mins amrap HSPU C. Group Metcon

Workout 5 A. 10-15mins snatch technique work @ 50% B. 3 sets: 8 RDL + 6 pull-overs (or 10-15 toe to bar) C. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Monday A. Snatch to max B. Front Squat 3RM C. Clean Pull 3x2@105%

Tuesday A. Snatch from block 4x2 EMOM @ 70-75% (technique and speed emphasis) B. Clean and Jerk 5x1@75% for technique and speed C. Group Metcon

Thursday A. Clean and Jerk to Max B. Back Squat 1@90-95%, then 1xmax reps @ 85% C. Snatch Pull 3x2@105%

Friday/Saturday A. Snatch 4x1 @75-80% for technique B. Tall Jerk 3x5 C. Jerk, up to a heavy double for the day, then 3x3@80-85% of the top weight of the way D. Group Metcon [/tab]

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