MON TUE WED THURS FRI SAT
Preparation Midline Work Learning how to stay tight Corrective Exercise Application of Stability Graduation  
Tier 1 Workout   1.1

Workout 2.2

 

Work
Skill & Technique
Work
Circuit – 1min cap per exercise
2min rest
15 Clean & Jerks 65/95
15 Burpees
30 KB Swings 35/53
20 Box Hops 20″24
30 DB Thrusters 10/20
30 DB Snatch 10/20
14 Lateral Slams 20/30
20 Squats
10/20 Release Push ups
Work
Tri-Curcuit
10min Stations
Station 1
50 Burpees

 

Station 2
100 Squats

Station 3
50 Push ups

Team Series
Teams of 3 – 2 members work at a time 1 rests EMOM Switch

200 Reps of each
Box Step up
Burpees
KB Russian Swing
Slam Ball OH Toss

Tier 3 Work Work Work Work Work Work
Tier 2 Work Work Work Work Work Work
Tier 2 Work Work Work Work Work Work
Tier 1 Work Work Work Work Work Work
Tier 3 Work Work Work Work Work Work