Week # 5 of 6
Monday 5/12/2025
Strength
A1. Power Clean, 6 sets of 1, building
A2. Feet Elevated Ring Row, 4 sets of 8-10 (Rx+ Weighted)
Conditioning
2 Rounds
500/400m Row
20 Alternating Dumbbell Clean and Jerks (50/35)
250/200m Row
20 Dumbbell Snatches (50/35)
Tuesday 5/13/2025
Strength
A1. Handstand Push Up Practice, 3 sets of 8-10
A2. Pistol Practice, 3 sets of 5-7/side (Rx+ Tempo 31X1)
B. Back Squat
3 @ 72.5%
3 @ 82.5%
3+ @ 92.5%
Note: percentages based off of 90% of estimated or known 1 rep max
Conditioning
9 minute AMRAP
3-5-7-9-11-13…
Hang Squat Clean (75/55, Rx+ 115/75)
Shoulder to Overhead
Toes to Bar
Wednesday 5/14/2025
Conditioning
For time:
2 Rounds of:
400/500m Ski
30 Kettlebell Snatch @ 12/16kg
25m Sled Push
2 Rounds of:
18/24 Bike Calories
30 Wall Balls @ 10/14kg
20 Double DB Deadlifts @ 2×16/2x24kg
2 Rounds of:
400/500m Row
30 Jumping Pull-ups
20 Half Burpees
Thursday 5/15/2025
Strength
EMOM for 30
M1-M5: 1 Snatch Deadlift + 1 High Hang Snatch High Pull
M6 – M10: 1 Snatch Deadlift + 2 High Hang Snatch High Pulls + 1 High Hang Power Snatch
M11 – M15: 1 Snatch High Pull + 1 Hang Power Snatch + 1 OHS
M16 – M20: 1 Power + 1 Overhead Squat
M21-M30: 1 Squat Snatch
Friday 5/16/2025
Strength
A1. Strict Press
3 @ 72.5%
3 @ 82.5%
3+ @ 92.5%
note: percentage based off of 90% of estimated 1 rep max
A2. Weighted Strict Pull Up, 3×3, building followed by 1 drop set (bodyweight only or band/feet assisted)
Conditioning
12 Rounds For Time
3 Pull Ups
5 Push Ups
7 Air Squats
18 Double Unders
Saturday 5/17/2025
Conditioning
For time:
500m Run
500m Ski
500m Run
25m Sled Push @ 3/5 plates
500m Run
25m Sled Pull @ 2/4 plates
500m Run
40m Burpee Broad Jump
500m Run
500m Row
500m Run
100m Farmer Carry @ 2×16/2x24kg
500m Run
50m Sandbag Walking Lunge @ 10/20kg
500m Run
50 Wall Ball @ 10/14lb
