[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip row or airdyne, then 2-3 sets of: dynamic quad stretch 60sec/side + 10-15ring rows + 10-15 RDL empty bar [/tab]

[tab title="Group Metcons"] Monday 5 sets for time: 5 man makers + 200m run

Tuesday 3 sets for quality: 12 Heavy OH Walking Lunges (as heavy as possible) + 16 tough KB swings to chin level + 60sec max pull-overs OR knee to elbow. Rest as needed

Wednesday 3sets: 60sec wallball, 60sec rest, 60sec double unders, 60sec rest, 60sec 10m shuttles, 60sec rest

Thursday TESTING 6 rounds for time: 10 box jumps (step down) + 5 burpees

Friday 3mins: rowing. 3min rest. 3mins: thrusters (95/65). 3min rest. 3mins amrap:3 pull-ups + 9 push-ups

Saturday A. Skipping Race Part 2: one set. Skip forward but keep feet together (i.e. 2 foot jump NOT running stride) for 50m. B. 1min max keg grount to overhead. 2min rest. 1min max 10m prowler shuttles. 2min rest. 1min max tire flips. C. 45sec front plank for max weight. 3 attempts, resting as needed.

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

Workout 2 A. Bench Press. 3x8 ramping 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 12reps + accumulate 45-75sec handstand hold (or AMRAP HPSU in 60sec) B. 2 sets: side laying DB external rotations 15reps/side slow tempo + 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: 4x3 @ 85%, rest 90sec C. 6-8min MU practice D. Group Metcon

Workout 2 A. deadlift mobility prep. 2mins/side B. Deadlift: 4x3 @ 85%, rest 2min C. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle mobility 2min B. Front Squat 3x4, rest 1.5-2min C. Press 3x4@85%, 1xmax@80%, rest 1.5-2min D. 5-8min: build to a tough set of 5 KB clean and press OR practice KB clean

Workout 4 A. 8-10min, work up to a heavy 3 TGU on each arm B. 3 sets, rest 60sec: 8 Bulgarian SS/leg (3sec lowering) + 10 DB row/side C. Group Metcon

Workout 5 4 sets, rest as needed: 5 strict pullups (weighted if possible) + 8 walking lunges/leg (BB or DB) + 5 pullovers (OR 10 t2b) B. 5min DU or triple under practice C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Jumping snatch pulls 3x5@40-50% B. Hang Snatch 6x3 rest 90sec between sets. Start @ approx 80% C. Group Metcon

Workout 2 A. 5 sets, EMOM 3 reps Power Clean + Push Press (ground to overhead) B. Back Squat 4x3-4@80%, 1xmax@80% C. RDL 3x10 heavy (use straps) with 4sec lowering phase

Workout 3 A. 5mins muscle-up AMRAP B. Bench Press 3x4-6reps C. Group Metcon

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

Workout 5 A. 10-15mins snatch technique work @ 50-60% B. 3 sets: 8 GHD Hip Extension with 6sec hold at top + 6 pull-overs (or 10-15 toe to bar) + accumulate 45-60sec ring support hold. C. Group Metcon

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[tab title="Training - Weightlifting Team"] Workout 1 A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90% B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90% C. Back Squat 3x2@85%

Workout 2 A. Hang Snatch + Snatch 2x1@65%, 3x1@75% B. Tall Jerk 3x3 as heavy as possible. C. Optional Metcon (keep it light and at a max of 75% effort)

Workout 3 A. Snatch 3x1@75% B. Clean and Jerk 3x1@75% C. Front Squat 3x2@80%

Workout 4 MOCK CONTEST - Tentative Date & Time: FRIDAY @ 5pm A. Snatch to Max, 3 'official attempts' B. Clean and Jerk to Max, 3 'official attempts' [/tab]

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