| Wednesday – SJ/ Upper Press/Pull Variation/ Gymnastics Strength/ Condiitioning | |
| 1 | Take 15 Mins to Build to a heavy Split Jerk – |
| 2 | For Quality – Accumlate 50 Perfect Strict C2B |
| *Every Break – 3 Heavy Push Press | |
| 3 | 20 Min EMOM |
| 1 – 100m Run + 7-10 T2B | |
| 2 – 100m Run + 7-10 Strict HSPU | |
| 3 – 100m Run + 15-25 FT HS Walk | |
| 4 – 100m Run + 8 Single Arm DB PC+OH (60/40) – 4/Arm | |
| 5 | 4 Sets: |
| 6-8 Sinle Arm Db Strict Press/ Arm – rest as needed | |
| 6-8 Single Arm DB Bent Over Row/ Arm – rest as needed | |
| 6-8 DB Floor Press – rest as needed |