Day 1

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Technique

EMOM 10
odd: 3 Front Squats, 3 Press
even: 4 Thruster take easy weights – focus technique

EMOM 5
3x Heavy Thruster

C) Conditioning

AMRAP 6
10 Scotty Bob
250 Rowsprint score = weight * reps

Day 2

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Movement Prep

10x Deep Squat Sit Spine Rotation Drill
5x Squat Mobility Drill
5x Tea Cup Drill per Side
10x Shoulder-Elbow Circle Drill
3×3 easy weighted Bottom-Up Press alt.
3×5 easy weighted MedBall Pull-to-Press

C) Conditioning – Military Press

5×50%
3×60%
1×70%
10×2 85%<
rest as needed

Day 3

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns – straight Arms

B) Time for muscle pump

4×10 Sumodeadlift
12, 10, 8, 20 Bent over Bar Row
3xMax Pull-Ups
3×8 Bench Press
3×8 pos. Bench Press
3×8 Rev. Flys
3×20 Back Squats

Day 4

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns with straight arms

B) Conditioning

AMRAP 30
2 Deadlifts 85%
10 Burpees over the Bar
125 Row