| Monday | |
| AM Session | Intervals/Core |
| 1 | OFF/ Rest |
| PM Session | Clean+FS/BS/Gym Skill/ |
| 1 | Build to a heavy Clean + FS + SJ |
| 2 | BS – Build to a heavy set of 5 |
| 3 | For Time: |
| 100 S2OH (75/55) | |
| 200/150 Cal Row | |
| 300 DU | |
| 5 | 5X10 GH Raises – 31X1 – rest as needed |
| Monday | |
| AM Session | Intervals/Core |
| 1 | OFF/ Rest |
| PM Session | Clean+FS/BS/Gym Skill/ |
| 1 | Build to a heavy Clean + FS + SJ |
| 2 | BS – Build to a heavy set of 5 |
| 3 | For Time: |
| 100 S2OH (75/55) | |
| 200/150 Cal Row | |
| 300 DU | |
| 5 | 5X10 GH Raises – 31X1 – rest as needed |