[accordiontabs][tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, airdyne or row, then 2-3 sets of: 10-15 bodyweight squats with band around knees + 10-15 inchworms + 12 cossacks/side [/tab]

[tab title="Group Metcons"] Monday TESTING: 21-15-9: burpees, box jump (step down), toe to bar

Tuesday 5 sets @ 100% speed: 12 tough unbroken thrusters + 10 burpees as fast as possible. Rest 2-3mins

Wednesday 2 sets: 3mins of 3 chin-ups, 6 push-ups, 12KB swings to chin level. rest 90sec between sets. Then: 10 ball slams + 25 double unders

Thursday 15min for quality: 6-12 perfect push-ups. + 15 tough KB swings (to chin) + 2-4 wall walks + 3-5 explosive tire flips

Friday 3 sets. 3mins: 4 man makers + 16 OH walking lunges (8/side) + 30 double unders. 2mins rest. Pick-up where you left off on each set.

Saturday TESTING: 3 sets: 1min wall ball + 1min box jump (step down) + 1min push press 75/55 + row cor cals. 1min rest. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×8 ramping B. Pull-up Negatives (start chest to bar) 5×2reps every 60-90sec C. Group Metcon

Workout 2 A. Bench Press. 3×8 B. Single Leg RDL 3×8/side C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: Snatch Grip RDL 15 reps (use straps if necessary) + 45sec max rope climb OR 1 set AMRAP ring rows B. 2 sets: hollow-body hold 30-60sec + accumulate 20-30sec frog-stand balance OR Handstand hold against wall. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 10 FFESS/side + seated DB press 10-15reps reps B. 4mins of pull-over practice OR 4mins skin the cat practice, OR complete 30sec strict knee to elbow C. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Deadlift mobility prep B. Deadlift: build to a 5RM, then 2x5 @ 90-95%, rest 2-2.5min C. Group Metcon

Workout 2 A. Press 6x4 every 60-90sec B. 3 sets, rest 60sec: ring support hold 30sec + hollow body hold 60-90sec C. Group Metcon

Workout 3 A.10min EMOM even min 1-2 MU attempts, odd min 4-8 toes to bar B. 3 sets, rest 60sec: 2-4 rope climbs + 30sec L-sit hold or 30sec tucked front lever C. 3sec Pause Squat 4,3,3,2 ramping. Rest 2min

Workout 4 A. Complete 15-20 HSPU as fast as possible. 8min time cap B. 3 sets, rest 45sec: 8 Pendlay row + 6-8 ice cream makers C. Group Metcon

Workout 5 A. Barbell Complex: 2 front squat + 3 push press. Work up to a heavy set. Do not miss! B. 3 sets, no rest: 250m row + 10 DB thrusters C. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Clean. 3@60%, 70%, 75%, 80%, 80%. Then 1 rep every 30sec @ 80% for 6mins. If you miss a lift, take and extra 30sec of rest. B. AMRAP HSPU in 5mins C. Group Metcon

Workout 2 A. Back Squat 10@50%, 8@60%, 6@70%, 4@80%, 2x2@85%, 3x10@70% B. Group Metcon

Workout 3 A. Overhead mobility prep 4mins B. Chest to Bar Chin-ups. As many unbroken sets of 3 as possible in 7mins. C. HSPU. As many unbroken sets of 3 as possible in 5mins D. Tripple Under or Double Under Practice E. Group Metcon

Workout 4 A. Snatch from Block. 4@60%, 3@70%, 2@75%, 1@80%, 1@85%, 4x4 @ 75% B. Clean + Jerk (3+1)@60%, 70%, 75%, 80%, 80% C. Snatch Pick-up Drill 4x6@85-90%

Workout 5 A. bully stretch 2mins/side B. Muscle-up Practice. Aim for 1-2reps every 60-90 sec for 8mins. As strict as possible C. Skin the Cat 4x4 D. Tough HPSU 4x4-6 E. Ring Support Hold. Accumulate 3mins. F. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] A. Monday A. Snatch. 2x2@50%, 2@60%, 2x1@70%, 2x1@80%, 1@85%, 1@90% B. Clean and Jerk 2x2@50%, 2@60%, 2x1@70%, 1@75%, 1@80%, 1@85%, 1@90% C. Back Squat 3x2@85%

B. Tuesday 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)

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

Saturday A. Snatch to Max B. Clean and Jerk to Max [/tab]

[tab title="Training - Weightlifting Team"] Back-off Week Monday A. Back Squat 3x1@80%, Paused Squat 3x5 with 3sec pause B. DB Bench Press 3x6-10 C. GH Raise 3x8

Tuesday A. Deadlift 3x5@70% B. Barbell walking lunge 3x5/side

Thursday A. Back Squat 4x4@80% B. Bench Press 3x4@80%, 1xmax reps @ 80%

Friday A. Shoulder Press 3x6-8 B. RDL 3x6 [/tab]

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