Mondays
Bench - (flat) 5/3/1
Squat – (DE)
Assistance: thrusters
Plyometrics: box jumps
CFE: intervals
Tuesdays
Deadlifts – 5/3/1
Pull ups – 3x3
Assistance: thrusters
Metcon: short
Wednesday
CFE: TT
Or rest
Thursday
Press (strict) – 5/3/1
Squat – 5/3/1
Assistance: thrusters
CFE: intervals
Friday
Cleans – ME & DE
Pull ups – 3x3
Assistance: deads, good mornings, back extensions, etc…
Plyometrics: box jumps
Metcon: short
Saturday
Metcon: long
Or rest
Sunday
CFE: TT
Or rest
