Skill-work: Press
5-3-1 Strength Program Cycle Week 3
5-3-1+ Press

Level 2
5 Rounds
1 Ropeclimb 10′ w/ no legs (Start sitting on the floor)
10 Alternating one-legged squats
100m Sprint (2.5 laps in the gym)

Level 1
5 Rounds
1 Ropeclimb 10′ w/ legs (Start sitting on the floor)
10 Alternating one-legged squats
100m Sprint (2.5 laps in the gym)

Basics
5 Rounds
10 Pull-ups
10 Alternating one-legged squats while holding onto one of the parallel bars if needed
100m Sprint (2.5 laps in the gym)

Skillwork: Deadlift
5-3-1 Strength Program Cycle Week 3
Deadlift 5-3-1+

All levels

Circuit
5 Rounds (Record time each round):

S-shape speed, agility course (15-5-15-5-15 yards)
10 box jumps, 24″
10 Wall Balls 20 lbs.
10 Burpees
rest 2:00 min

Skill-work: Bear complex rep with PVC pipe.
5-3-1 Strength Program Cycle Week 3
Bench 5-3-1+

Level 1/2
“Bear Complex”
5 Rounds of 7 reps
1 Rep is all of the following:

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Pick a weight where you can do all 7 reps in a given round without putting down the bar.
Record time and weight for each round.

Basics
Same as Lvl 1/2, but don’t keep track of time. Just record weight. Use a pace and weight that is reasonable.

Basics Skill Work: Back Squat work up to moderate weight for 5 reps at a time.
Lvl 1/2 => 5-3-1 Strength Program Cycle Wk. 2
Back Squat 3-3-3+

Level 1/2
Snatch into a deep squat 5-5-5
Clean and Jerk into a deep squat 3-3-3-3-3

Basics
OH Squat w/ moderate weight 5-5-5
Clean and Jerk with moderate weight 5-5-5

Then all levels:
Practice rope climbs