Strength: Deadlift: 4x2 @ 70% of 1RM Deadlift Post-Strength: 3 sets of 10 Dumbbell Bench Press (light/moderate) Conditioning: AMRAP 1 x 6...

Strength: Snatch Balance 2x2 Skill Focus (Snatch Balance / Sots Press): Snatch Balance (2x2 @ 50%) Sots Press (2x5 light) Focus: Clean...

Strength: Split Jerk 5x2 Split Jerk (5x2 @ 65-70%) Focus: Foot position, posture, bar speed Conditioning: 8 Rounds: :30 Max Burpees -...

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...