THURSDAY

MOBILITY/SPECIFIC PREP 

S1. Band Assisted Lats/Chest 

S2. Dynamic Press Primer

STRENGH 

PERFORMANCE and FITNESS 

(LINEAR 2 WEEK 1)

Push Press  

12-10-8–6-4-2

Complete a set every 2 mins 

(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)

Aim is to finish on 87.5-92.5% of 1RM Push Press for 2 Reps 

CONDITIONING 

FITNESS

For Time

600m Run 

25 KB Swings 20/16 

10 Rounds of 

3 Hang Power Cleans

3 Front Squats  

3 Burpee Bar Hops 

25 KB Swings

600m Run 

PERFORMANCE 

For Time (25 Min Cap)

800m Run 

30 KB Swings 24/20 

10 Rounds of 

3 Hang Power Snatch

3 OH Squats 

3 Burpee Bar Hops 

30 KB Swings

800m Run

RX 50/35 

INT/MST 45/32.5 

BEG 40/30