Cluster FS

Strength
A. BB Hip Thrusts 4x10 @ 243#

B.  Cluster Front Squat (one rep, rest 45 sec, one rep)
10 total reps @ 253# (90%)

Stamina
5 Rounds AFAP:
10 (per side) Sledgehammer Strikes, 16# hammer
100 foot (50 & back) Reverse Sled Drag @ Sled + 180#

5.4 - Oly

Strength
A.  Snatch
5x1 @ 133# - 140# - 148# - 162# - 162#
*work on catch

B.  Clean and Jerk
2x2 @ 160# - 170#
3x1 @ 182# -199# - 199#
*work on jerk

C.  Snatch Shrugs (off blocks)
4x5 @ 209#

7s Practice

Cluster BS

Strength
A.  Cluster Back Squat (one rep, rest 45 sec, one rep)
10 total reps @ 316# (90%)

B1.  Bulgarian Split Squats (BB on back) 3x10 each @ 135#
B2.  Battling Ropes 3 sets of:  Double Smash x 20, rest 10 sec, In/Outs x 20

C.  Controlled Reverse Hypers 3x15 @ 50#

7s Practice

Metcon

Work Capacity
12 Minute AMRAP:
4 Shoulder Press, 75#
8 SDLHP, 75#
12 Front Squat, 75#
7 Rounds + 4 + 8 + 10 (190 total reps)

5.3 - Oly

Baseline
Single Leg Lateral Jump Progressions

Strength
A.  Snatch
2x3 @ 140#
3x3 @ 148#

B.  3 Position Cleans (floor, below knee, high hang)
2 sets @ 165#
3 sets @ 172#

C.  Snatch Pulls
2x5 @ 175#
3x4 @ 185#

Cluster Press, DL

Strength
A.  Cluster Press (one rep, rest 30sec, one rep)
10 total reps @ 155# (90% of 1RM)

B. Cluster Deadlift (one rep, rest 30sec, one rep)
10 total reps @ 395# (90% of 1RM)

C1.  DB Rows 3x12 each @ 80#
C2.  Nordics w/ controlled return 5x5
C3.  Ab Wheel 3x10

D.  Back Extensions 3x20 @ 25# plate

FS - Wendler Wk3 + Metcon

Strength
A.  Front Squat (90% = 252#)
190# x 5
214# x 3
243# x 1+ (3)

Work Capacity
10 RFT:
15 Deadlifts, 135#
15 Pushups
12:48

Running/Speed/Plyos/Skills

A.  30 yard Push Offs x 5 each
B.  30 yard Power Skip x 10
C.  Passing Drills
D.  Drop Kicks

5.3 - Oly (partial)

Strength
A. Snatch
2x3 @ 140#
3x3 @ 148#

*Cut training short due to soreness in left lower back

DL - Wendler Wk3 + Metcon

Strength
A.  Deadlift (90% = 396#)
297# x 5
336# x 3
375# x 1+ (6)

Work Capacity
3 RFT:
10 Power Snatch, 95#
200 yard Shuttle Run (50 yards there and back twice)
4:44

Press - Wendler Wk3 + Metcon

Strength
A.  Press (90%=171#)
128# x 5
145# x 3
162# x 1+ (5)

Work Capacity
15 Minute AMRAP:
3 Front Squats, 195#
6 Pullups
100 foot Reverse Sled Drag (50 and back) @ Sled + 225#
5 Rounds + 3 + 6 + 50 ft

BS - Wendler Wk3 + Metcon

Strength
A. BB Hip Thrusts
4x12 @ 243#

B.  Back Squat (90%=316#)
236# x 5
268# x 3
302# x 1+ (6)

Work Capacity
3 RFT:
50 foot Prowler Push, 200#
50 Double Unders
50 foot Prowler Push, 200#
5 Hang Power Cleans, 185#
9:16

Metcon - Jorge

Work Capacity
30 GHD Situps
15 Squat Cleans, 155#
24 GHD Situps
12 Squat Cleans, 155#
18 GHD Situps
9 Squat Cleans, 155#
12 GHD Situps
6 Squat Cleans, 155#
6 GHD Situps
3 Squat Cleans, 155#
17:37

Metcon

Work Capacity
10 Minute AMRAP:
1 Power Clean, 165#
1 Burpee
2 and 2, 3 and 3 and so on
9 Rounds + 5

Durability
In-place lateral lunges w/ band distraction

Metcon - CF Games 13.5 (ish)

Work Capacity
8 Minute AMRAP:
15 Thrusters, 100#
15 Pullups
4 Rounds + 15 + 3 (138 reps)
* 72 reps at 4 minutes

Speed BS, FS, Press, DL + Axle DL

Strength
A.  Speed Back Squat w/ 2 chains per side
10x2 @ 199# (~60%) - Rest 30 sec between

B.  Speed Front Squat w/ 2 chains per side
10x2 @ 155# (~60%) - Rest 30 sec between

C.  Speed Press
10x2 @ 116# (65%) - Rest 30 sec between

D.  Speed Axle Deadlift
10x2 @ 265# (60%) - Rest 30 sec between

E.  Axle Deadlift
5x1 @ 293# - 331# - 373# - 397# - 419#

5.2 - Oly

Baseline
Knee Jumps (BW, DB)
Depth Jump into Vertical into Broad

Strength
A.  Cleans
2x3 @ 182#
3x3 @ 192#

B.  Push Jerk + Split Jerk
2 sets @ 167#
3 sets @ 177#

C.  Clean Pulls
2x5 @ 228#
3x4 @ 243#