Week 4/4 for Foundation & Week 2/3 for Building
Monday:
Foundation – Back Squat + Sup Chin Up + DB Bench + TGU
Building – Snatch + Back Squat & HSPU + Full Body Strength
Tuesday:
Foundation – Aerobic Intervals (KBS, Box Jump, Wall Ball, Burpee, Shuttle Run, Walking Lunge)
Building – Sotts Press + Behind Neck Jerk + Clean 1st Pull + Aerobic (DU + Burpees)
Wednesday:
Foundation – Aerobic (AD, Row) + Lactic Power (Sled)
Building – Rest
Thursday:
Foundation – Rest
Building – P-Snatch + Snatch Pull + Snatch Grip Press + Back Squat
Friday:
Foundation – Deadlift + Bench (Low %) + Pull Ups & Split Squats
Building – Hip Ext. & Muscle Up/Ring Row + Short Aerobic (Row, Pull Up, Wall Ball)
Saturday:
Foundation – CrossFit Aerobic (Row, Box Jump, Deadlift)
Building – Clean & Jerk + Clean Pull + Front Squat + Short Lactic Power (PClean, AD)