| Weekly Overview | Events/Classes | |
| Monday | Olympic Total | |
| Tuesday | Conditioning Intervals | |
| Wednesday | Strict Gymnastics | 5:45pm Ring Muscle-Up Skills Clinic |
| Thursday | Front Squat | |
| Friday | Deadlift | |
| Saturday | Squad WOD | |
| Sunday | Strict Press |
Olympic Total
In 40:00:
Establish 1RM Squat Snatch
Establish 1RM Squat Clean and Split Jerk
FX:
Every 2:00, 8 Sets
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (↑)
Every 2:00, 8 Sets
2x(1 Squat Clean + 1 Split Jerk) (↑)
*Compare to 10/17/22