Day 1

Power Endurance

For Time
Power Clean
10 rep @ 80%
8 rep @ 82,5%
6 rep @ 85%
4 rep @ 87,5%
2 rep @ 90%

Work Capacity

6’AMRAP
30/25 Cal Row
15 T2B

3’Rest

6’AMRAP
20 Burpee Box Jump Over
10 Overhead Squat 60/40

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Day 2

Submaximal Strength Endurance

For Time
Deadlift (T&G)
30 Rep @ 80%

Power Endurance

For Time
30 Bar MU

Work Capacity

13′ AMRAP
5 Power Snatch 60/40
8 Lateral Burbees
11 Air Squat

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Day 3

Power Endurance

For Time
Push Jerk
10 rep @ 80%
8 rep @ 82,5%
6 rep @ 85%
4 rep @ 87,5%
2 rep @ 90%

Work Capacity

For Time
50-40-30-20-10
Wall Ball 9/6
Sit Ups

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Day 4

Rest Day

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Day 5

Power Endurance

For Time
Squat Snatch
10 rep @ 80%
8 rep @ 82,5%
6 rep @ 85%
4 rep @ 87,5%
2 rep @ 90%

For Time
100 Strict HSPU

Work Capacity

14′ AMRAP
16 Alternating DB Snatch 22,5/15
12 KB Swings 32/24
8 Ring MU

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Day 6

Submaximal Strength Endurance

For Time
Strict Press
30 Rep @ 80%

Work Capacity

For Time
30 DU
10 Clean @ 60%
30 DU
8 Clean @ 70%
30 DU
6 Clean @ 80%
30 DU
4 Clean @ 85%
30 DU
2 Clean @ 90%

Day 1

Power Endurance

For Time
Squat Snatch
10 rep @ 70%
8 rep @ 72,5%
6 rep @ 75%
4 rep @ 77,5%
2 rep @ 80%

For Time
30 Ring Muscle up

Intervall

3 Set of:
3′ AMRAP
20 Cal row
Max T2B
rest 3′

Work Capacity

For Time
60 Single Arm DB Push Press 22,5/15 (10 each arm)
50 Alternating DB Snatch 22,5/15
40 GHD Sit Ups
30 Cal AAB
20 C2B
10 C&J 80/60

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Day 2

Submaximal Strength Endurance

For Time
Deadlift (T&G)
30 Rep @ 70%

Work Capacity

12′ AMRAP
40 Cal Row
30 Wall Ball 9/6
20 Pull Ups

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Day 3

Power Endurance

For Time
Push Jerk
10 rep @ 70%
8 rep @ 72,5%
6 rep @ 75%
4 rep @ 77,5%
2 rep @ 80%

Intervall

3 Set of:
3′ AMRAP
100 DU
Max Sanbag Clean 50/30
rest 3′

Work Capacity

For Time (8’Cap)
17-14-11
Lateral Burpees
C&J 60/40

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Day 4

Rest Day

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Day 5

Power Endurance

For Time
Power Clean
10 rep @ 70%
8 rep @ 72,5%
6 rep @ 75%
4 rep @ 77,5%
2 rep @ 80%

For Time
100 HSPU

Intervall

3 Set of:
3′ AMRAP
20 Burpee Box Jump Over
Max Overhead Squat 60/40
rest 3′

Work Capacity

12′ AMRAP
2 T2B
2 Wall Ball 9/6
2 Push Ups

4 T2B
4 Wall Ball 9/6
4 Push Ups

6 T2B
6 Wall Ball 9/6
6 Push Ups
Continue this patter, adding 2 rep to each movement on every round.

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Day 6

Submaximal Strength Endurance

For Time
Strict Press
30 Rep @ 70%

Work Capacity

With Partner

20 Alternating Rounds For Time
5 Power Snatch
20 Cal Row