STRENGTH

1 RM Snatch

METCON

7′ AMRAP

3,6,9,12…ecc.

Cleans

Sit ups

Rest 3′

5′ AMRAP

3,6,9,12…ecc.

Deadlifts

Push ups

STRENGTH

Back squat

1-1-1-1-1

METCON

10′ AMRAP

10 T2B

10 Overhead squats

10 Wall balls

STRENGTH

Deadlift

3-3-3-3-3

METCON

A. 3 Rounds for time

12 Box jumps

10 Push ups

9 Front squats

B. 6′ AMRAP

12 Box jumps

10 Push press

STRENGTH

Front squat

1 RM

METCON

5′ AMRAP

5 Cleans

15 Sit ups

rest 2′

5 ‘ AMRAP

5 Cleans

15 KB swings

rest 2′

5′ AMRAP

5 Cleans

15 Burpees