12/01/26 - Mon

BASE

Tempo Back Squat (5s down)

5x3 @ 80% of 3RM BS

Paused Front Squat (3s at Bottom)

4x3 @ 80% of 3RM FS

10/01/25 - Sat

BASE

10 Sets

10 Thrusters (43/30)

10 BFB

- Rest 1:1 -

Sc:

L1: 7 Thrusters (43/30) + 7 BFB

L2: 7 Thrusters (30/20) + 7 BFB

------------------------------------

5 Sets

3 Hang Power Snatch

Build to a Heavy 3

*Practice receiving lower rather than wider

Then:

EMOM 10

1 Power Snatch @ 75% of 1RM

09/01/25 - Fri

BASE

MU Track

BMU Practice

Then:

1 Set Max Unbroken BMU Test

Sc:

Max Unbroken C2B or Kipping Pull-up Test

EMOM 10

1: 30sec Ski or Row

2: 50% of Max Unbroken Reps

Strict Pull-up Track

Use BMU Practice period to find 2 banded pull-up scales. 1 for strength pieces, and 1 for WODs.

Then:

Max unbroken Banded Pull-up at Strength scale (Target 3-5 Reps with good form, no kipping with band)

- Rest as needed -

Max unbroken Banded Pull-up at WOD scale (8-10 Reps with good form, no kipping with band)

EMOM 10

1: 30sec Ski or Row

2: 50% of Max WOD Scale Banded Pull-ups