Monday
Buy in – 2 Rounds
90 sec Row / 10 Scap Pull ups / 5 Kip Swings / 10 Wall Balls
A) Jerk Primer – 4 Sets
2 Split Jerks + 2 Jerk Balances + 2 Split Jerks + 2 Press in Split @5/10 RPE
B) Split Jerk Waves – 3 @ 70%, 2 @ 72%, 1 @ 75%, 3 @ 72%, 2 @ 75%, 1 @ 80%, 2 @ 82%, 2 @ 85%, 1 @ 88%, 1 @ 90%, 1 @ 90-92%, 1 @ 90-92%
rest as needed between sets
Metcon –
80 Wall Balls (20/14)
*start with 7 T2B
*every time you break 7 T2B
Tuesday
Buy in – EA Warm up
A) 3 sets – 8 Dumbbell Single Arm Row (each arm) @8-9/10 RPE
B) Chin Up – Accumulate 60 total chin ups in as few sets as possible
then
Barbell Bicep Curls
Accumulate 70 total barbell curls using a load where you can complete the work in 3 sets or less
Metcon – 2 Sets
3 Rounds
12 Power Snatch (75/55)
9 Lateral Burpees Over Bar
- rest 3 minutes between sets
Wednesday
Buy in – 2 Rounds
90 second skipping practice / 10 DB Cuban Press (light) / 10 Goblet Cossack Squats / 10 Samson Lunge (stretch)
Mobility – Banded Ankle
A) 2 Clean Deadlifts to mid thigh +1 Clean – 5 sets at 70-90%
B) Back Squats
6 @ 6.5/10, 4 @ 7.5/10, 2 @ 8/10, 1 @ 9/10, 2 @ 8/10, 4 @ 7.5/10, 6 @ 6.5/10
Buy out – 2-3 sets
6 Double KB Front Rack Step up @ 7/10 each side (box height at parallel)
20 Single Leg Jump Ropes + 10 Lateral Ski Jumps (both each side)
12 ATG Split Squat (each side) (light load if possible) 6/10 RPE
Thursday
Buy in – EA Warm up
Metcon –
30/25 Calorie Row
30/25 Calorie Ski
30/25 Calorie Bike
-rest 3 minutes-
25/20 Calorie Row
25/20 Calorie Ski
25/20 Calorie Bike
-rest 3 minutes-
20/15 Calorie Row
20/15 Calorie Ski
20/15 Calorie Bike
-rest 3 minutes-
15/12 Calorie Row
15/12 Calorie Ski
15/12 Calorie Bike
Friday
Buy in – 2 Rounds
200m Run / 30 Sec Hang / 10 V-snaps / 10 Empty Bar Hang Clean and Jerks / 10 Banded Pull Aparts Laterals
A) Incline DB Bench Press – 10,8,6,10,8,6,10,8,6 rest 90 seconds between sets and do all at 7-8/10 RPE
Partner Throwdown Friday – 20 Min AMRAP
200m Run – Both Partners run together
then each do a round of 10 T2B and 10 Hang Clean + Jerk (95/65) one at a time
June 2, 2026
