Day 1 Power Snatch Complex PS+HSS+OS 1+1+1 @ 60% of 1RM 1+1+1 @ 65% of 1RM 1+1+1 @ 70% of 1RM (1+1+1)x3 @ 75% of 1RM Strength Endurance 8’Accumulation 4 Strict HSPU + 8 Kipping HSPU Umbroken Work Capacity For Time 12-9-6 STOH 70/50 Burpee Box Jump Over straight into 100 DU 50 Kb Swings […]
Day 1 Power & Strength Squat Snatch 4×2 @ 90% of 1RM Strength Endurance 10′ EMOM Kipping HSPU 45% of Max Rep Work Capacity For Time 2000 mt Row 50 Wall Ball 9/6 50 Push Ups 50 Kb Swings 24/16 Time Cap 20″ ______________________________________________________________________________________ Day 2 Strength Back Squat Find 2RM Work Capacity 9′ AMRAP […]
Day 1 Power & Strength Squat Snatch 4×3 @ 85% of 1RM Overhead Squat 18′ E3MOM 2 Rep @ 80% of 1RM Strength Endurance 10′ EMOM Kipping HSPU 40% of Max Rep Work Capacity For Time 1500 mt Row 65 Thrusters 20/15 45 T2B ______________________________________________________________________________________ Day 2 Strength Back Squat 18′ E3MOM 2 Rep @ […]
Day 1 Power & Strength Squat Snatch 4×4 @ 80% of 1RM Overhead Squat 16′ E2MOM 3 Rep @ 75% of 1RM Strength Endurance 10′ EMOM Kipping HSPU 35% of Max Rep Work Capacity 4 Rounds For Time 20 Air Squats 20 Kb Swings 24/16 3′ Rest 3 Rounds For Time 20 Kb Swings 24/16 […]
Day 1 Power & Strength Squat Snatch 4×5 @ 75% of 1RM Overhead Squat 10′ EMOM 3 Rep @ 70% of 1RM Strength Endurance 10′ EMOM Kipping HSPU 30% of Max Rep Work Capacity 10′ AMRAP 5 power Clean 80/60 10 T2B 20 DU _____________________________________________________________________________________________________________________________ Day 2 Strength Back Squat 10′ EMOM 3 Rep @ […]
Power Power Snatch 5×2 @85% of 1RM Work Capacity 21-15-9 Pull ups Wall Balls 9/6 Sit ups *400mt Run before every round
Strength Endurance 10’Accumulation Strict HSPU Work Capacity 4 Rounds For Time 4 Legless Rope Climbs 8 Burpees 12 HSPU
2 Rounds: Row 50/40 Calories 50 Wallballs Run 400m 50 Empty Bar Thrusters
Find 3RM Strict Press AMRAP 20 Minutes 4 Power Snatch 60/40 8 Ring Dips 12 Box Jump Overs 24/20″
Find your 2RM Hang Snatch AMRAP 6 Minutes Climb the Ladder 3 Bar Facing Burpees 3 Shoulder to Overhead 70/35 6 Bar Facing Burpees 6 Shoulder to Overhead 9 Bar Facing Burpees 9 Shoulder to Overhead 12/12, 15/15, etc.