22 THURSDAY Functional BB + Aerobic Power Ax3; A1. Single Arm DB Bench Press x6-8 each arm, build A2. Dragonfly x5; slow eccentric A3....

21 WEDNESDAY Oly Tech/Battery + Aer P-Chain Muscle Endurance A. 3 position power snatch; high hang, below knee, floor; one set every 2...

20 TUESDAY Thruster/Skill-Density Aerobic Muscle Endurance A. Thruster; Build up to 3RM from rack; F: 5x Front Squat + 5x Push Press...

Ax4; A1. 2KB Front Rack Box Step Up x6-8 each leg, rest 30 sec F: KB Front Rack Lunge P/S: 2kb Front Rack Box Step Up A2. Single Arm DB...

15 THURSDAY Functional BB/Skill + Odd/Aerobic Ax3-4 sets; A1. Single Arm DB Bench Press x8-10each arm A2. Single Leg Glute Bridge x8-10...

14 WEDNESDAY UB Pull Technique + Aerobic Power Ax3 for technique/Skill A1. Rope Climb F: Rope Pulls x5-6 reps P: Rope Climb x1-2 reps S:...

13 TUESDAY Oly Tech + CP Battery + Aerobic Muscle End A. Power Clean; 1x Clean Extension + 1x Hang Power Clean + 1x Power Clean; one...

12 MONDAY Squat Endurance + Aerobic Power A. Back Squat; 3x8-10 reps; across; rest 2-3 min get at a weight they can do all 3 working set...

Workout 18.3 Fitness: 2 rounds for time of: 100 single-unders 20 overhead squats 100 single-unders 12 chin-over-bar pull-ups 100...

Mixed/Odd object A. 3-4 sets Turkish Get Up x3 each arm rest 30 KB Halo x5 each side rest 30 Goblet Squat x10 rest 30 Dragonfly...