All Levels
“Brittany”
3 Rounds
1:00 Wall Balls 20#/14#
1:00 Tire Flips
1:00 KB Swings 24k/16k
1:00 Sumo Deadlift High-Pull 75#/45#
1:00 Double Unders
1:00 Rest
*For max total reps

All Levels
A.
10:00 EMOM
3 Deadlifts @ 60-70%
3 Burpees

B.
5 Rounds
10 Wall Balls  @ 20 lb, 14 lb
20 DB Snatches @ 45 lb, 25 lb (Total)
250 M Row

Performance – Fine Tune Phase Week 2 of 3
A. Clean  x2x4 by feel Rest 3:00
*build to a challenging 2 and complete 4 sets of 2 reps at that weight

B. Front Squat  x2-3×3 @ 100-110% of Max Clean

C1. Strict Chin-ups x12-15×3
C2. Weighted Push-ups x12-15×3

Foundations
Skill
Clean

A. Clean x3x5

B. Back Squat x6x4

C. RDL x10x2

6 Rounds
50m Resisted Tire Sprints
90 sec rest

“If you don’t have confidence, you’ll always find a way not to win.”– Carl Lewis

Performance – Fine Tune Phase Week 2 of 3
5 Rounds
6 Box Jumps or Step-ups @ 24”, 20”
9 Toes to Bar
12 Push Press @ 95 lb, 65 lb
300 M Run

Foundations
Skill
Jerk

A. Jerk x2x6

then…
2 Rounds
25 Wall Ball
25 Ring Rows
400m Run

“If you can believe it, the mind can achieve it.” – Ronnie Lott

Performance – Fine Tune Phase Week 2 of 3
A.
16:00 Alt. EMOM
Even: Dips 6
odd: Pull-ups 6
*add weight to either exercise as needed, goal is unbroken for all sets

B.
5 Rounds
:30 Power Clean to Overhead @ 115 lb, 75 lb
Rest 2:00
*Reps Recorded

C.
5 Rounds
250 M Sprint
Rest 2:00

Foundations (Test) 
Skill
Snatch

A. Snatch x3x5
B. Snatch Grip RDL x8x3

then…
4 Rounds
250m Row
5 Burpee Max Jump
Rest 3 mins

(Test)
Front Plank Test 90 secs

“Most talented players don’t always succeed. Some don’t even make the team. It’s more what’s inside.” – Brett Favre

Performance – Fine Tune Phase Week 2 of 3
A. Power Snatch x2x7 @ 75-80% Rest :60-:90
B.
8 Rounds
500 M Row
Rest 2:00
*1 set of Max DU’s during rest time

Foundations
Skill
Front Squat

A. Front Squat x6x4
B. Chin ups or Chin over bar x3-4 or 30 sec x 4

then…
Mile Run Test

“Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you.” – Eddie Robinson

All Levels
Partner “Filthy 100”
100 Box Jumps @ 24”, 20”
100 Pull ups
100 KB Swings @ 24K, 16K
100 Walking Lunges
100 Toes to Bar
100 DB Push Press @ 45 lbs, 25 lb

All Levels
A.
12:00 EMOM
3 Russian KBS
3 Headcutters
M: 16K F:12K

B.
5 Rounds
20 Step-up (Total)
20 DB Push Press @ 45 lb, 25 lb
200 M Run

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” – Herschel Walker