New cycle spread - GPP in nature

Monday - MSW - Back squat - WOD

Tuesday - WU - Clean & jerk EMOM - WOD

Wednesday -MSW - Deadlift - WOD 

Thursday - Front squat - Snatch EMOM - Light WOD

Friday - Push press - Long WOD

Saturday - Partner WOD

Sunday - Partner WOD

*MSW = Movement specific warm up 

*WU = Warm up

Back squat - Deadlift - Front squat - Push Press (Progression)

- 5 x 5 @ 70%

- 5 x 4 @ 75%

- 3 x 3 @ 80 - 85%

- 3 x 2 @ 85 - 90%

- 5 x 1 @ 90%+

Clean & jerk - (Progression)

W1 - 2 P. cleans, 2 FS, 2 Jerks (start @ 70%) Every :90 for 10 rounds 

W2 - 1 S. clean, 1 HSC, 1 FS, 2 Jerks (start @ 70%)

W3 - 2 S. cleans, 2 Jerks (start @ 75%)

W4 - 1 P. clean, 1 HSC, 1 Jerk (start @ 80%)

W5 - 1RM

Snatch Progression

W1 - 2 Sn. dead, 1 P. sn, 1 OHS

W2 - 1 Sn. dead, 2 P. sn, 1 OHS

W3 - 1 P. sn, 2 HSS, 

W4 - 1 SS., 1 HSS

W5 - 1 RM SS