Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Snatch 2@60%, 2x2@70%, 2x2@80%Snatch High Pulls 4x3@80%Overhead Squats 5x6Kipping Pull Ups 5x Max reps

Conditioning

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 62Cleans+1Jerk 60%, 2x70%, 2@80%Clean Deadlifts 4x3@80%DB/KB Rows 5x8each arm

ConditioningAllstars WOD

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Moblitiy

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Snatch 2@60%, 2@70%, 3x2@80%Snatch Pulls 4x3@80%Front Squat 4RM, 4x4@90%

Conditioning

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Cleans 2@60%, 2@70%, 3x2@80%Snatch Balance 4x4@HEAVYRing Dips 7x7

ConditioningWall Run max repsEMOM 5mins

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 63power Snatch+3 OH squats 60%,2x65%, 2@70%3power Cleans+3Power Jerks 60%,2x65%, 2@70%

Conditioning10Rounds6Wall Balls6Toes to Bar6Burpees

Particular scaling or adjustments Workout Score/Time and Notes

Saturday

Particular scaling or adjustments Workout Score/Time and Notes

Wednesday

Thursday

Particular scaling or adjustments Workout Score/Time and Notes

Friday

Week 9Monday

Tuesday

Particular scaling or adjustments Workout Score/Time and Notes

Particular scaling or adjustments Workout Score/Time and Notes