| Wednesday – SJ/ Upper Press/Pull Variation/ Gymnastics Strength/ Conditioning | |
| 1 | Split Jerk – rest as needed |
| Set 1 – 3 reps @70% | |
| Set 2 – 2 reps @75% | |
| Set 3-5 – 1 reps @80% | |
| Set 6-8 – 1 rep @85-90% | |
| 2 | 2A) Strict Weighted Pulls-Ups X 3 Reps – 15 Sec |
| 2B) Strict C2B X 6 reps – 15 Sec | |
| 2C) Strict Pull-Ups x 9 – rest 2-3 mins X 4 Sets | |
| 3 | 10 Min AMRAP @85-90% |
| 50 DU | |
| 10 PJ (165/115) | |
| 8/6 Bar Muscle Ups | |
| 4 | 4-5 Sets:For Quality |
| 6 Tough CGBP | |
| 20-30 Banded Tricep Pull-Downs | |
| 20-30 Banded Pull – Aparts |
