Strength: Back Squat 3-2-1-3-2-1 Back Squat (Wave 5): 3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93% Post-strength: 3 sets of 10...

Strength: Deficit Deadlift 3-2-1-3-2-1 Deadlift (Wave 5) Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93% Post-strength: 3 sets of 10 Dumbbell...

Gymnastics: Pulling (Week 6) EMOM 8: Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows Even minute:...

Strength: Deadlift 5-3-1-5-3-1 Deadlift (Wave 4): Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%) Post-strength: 3 Sets of 12 Dumbbell...

Strength: Back Squat 5-3-1-5-3-1 Back Squat (Wave 4): 5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90% Post-strength: 3 Sets of 12 Banded...

Gymnastics - Pressing (Week 5): Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks Even minute: 7...

Strength: Pause Split Jerk 3x2 Skill Focus (Split Jerk): Split Jerk Footwork Drill (3x3; PVC, empty barbell, light weight) Pause Split...

Strength: Snatch Complex Snatch + Overhead Squat: 4x3 (2 Squat Snatch + 1 OHS) @ 75% of 1RM Snatch Post-strength: 3 Sets of 12 Barbell...

Strength: Skill Focus (Snatch Balance/Sots Press): Snatch Balance (2x2 @ 50%) Post-strength: Sots Press (2x5 light) - Focus on clean,...

Strength: Deadlift (Wave 3): Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90% Post-strength: 3 sets of 10 Dumbbell Arnold Press Conditioning:...