Day 1
1. Push or Split Jerk - 5x2
2. Back Squat - 8x3
3a. Cast Wall Walk - 5x5
- begin in hollow back push up position with feet at wall, walk feet up wall until belly and nose touch wall, pause and slowly walk back out and return to push up position, driving feet in the wall the whole time, no rest at bottom
3b. Bridge wall walk - 5x5
- stand with back toward wall, bend backwards and walk hands down wall as far as possible until in a bridge position with nose to wall, return to standing position by walking back up wall with hands
4a. Pull Ups - 5x As Heavy as Possible
4b. Jumping Single Leg Deck Squat - 5x8-10 each leg
Day 2
1. 2 KB Snatch - 150 seconds, 120 seconds, 90 seconds, 60 seconds
- rest 45-60 sec
2a. Back Lever - 5x10-15 seconds
2b. Reverse Plank - 5x30 seconds
2c. Arch Rocks - 5x30
3. Sprints - 10x50 meters
- hills if possible
Day 3
1. Power Snatch - 8x3
2a. Snatch Deadlift - 5x4
2b. Power Push ups - 5x8
3a. Cheat curls - 3x10-15
3b. Dips - 3x10-15 AHAP
4. 2 KB Complex - 5 rounds x 6-8 reps each
- rest as necessary after each set
- snatch
- clean & jerk
- squat
- swing
Day 4
1. Front Squats - 6x3
2a. Hollow Body Rocks - 5x30-60
2b. Weighted Walking Lunges - 5x12/12
2c. Pull ups - 5x12
3a. Jumping Deck Squats - 10x5-10
3b. Sprints - 10x50-m