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 24/16
30 T2B
100 DU

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Day 2

Strength

Back Squat
4×6 @ 70% of 1RM
rest 2′ b/s

Strength Endurance

3 rounds
15 GHD Sit ups
Max L T2B
rest 2′ b/s

Endurance

6 Km Run @ 80% of Fcmax

Work Capacity (optional)

9′ AMRAP
10 C2B
10 Front Squat 60/40

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Day 3

Power

Clean Complex
PC+HSC+PJ
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

Push Press
4×6 @ 70% of 1RM

Work Capacity

5 Rounds For Time
20 Wall Ball 9/6
10 Box Jumps
10 Cal AAB

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Day 4

Rest

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Day 5

Strength

Deadlift
4×6 @ 70% of 1RM

Strength Endurance

8’Accumulation
2 Bar MU + 3 C2B + 4 Pull ups Umbroken

Work Capacity

For Time
30 Snatch 50/35
30 Pull Ups
15 Snatch
15 Pull ups

Endurance

4 rounds of
4′ AAB @ 80-85% of Fcmax
rest 1′:30″

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Day 6

Strength

Front Squat
4×6 @ 70% of 1RM

Strength Endurance

3 Rounds
10 V-Ups
20 Hollow Rock
30″ Plank

Work Capacity
Elizabeth
21-15-9
Clean 60/43
Ring Dips

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

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Day 2

Strength

Back Squat
18′ E3MOM
2 Rep @ 80% of 1RM

Deadlift
18′ E3MOM
2 Rep @ 80% of 1RM

Work Capacity

8′ AMRAP
4 Deadlift 102/70
10 Kb Swings 24/16
5 Box Jumps

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Day 3

Power & Strength Endurance

Clean
4×3 @ 85% of 1RM

10′ EMOM
Kipping C2B
40% of Max Rep

Aerobic Power

4 x Tabata Run
4’Rest Each Tabata

Work Capacity

For Time
50 Pull Ups
100 Air Squat
25 Pull Ups
50 Air Squat

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Day 4

Aerobic Capacity
30′ run @ 70-80% of FcMax

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Day 5

Strength

Front Squat
18′ E3MOM
2 Rep @ 80% of 1RM

Push Press
18′ E3MOM
2 Rep @ 80% of 1RM

Work Capacity

8′ EMOM
10 Overhead Squat 40/30
24 DU

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Day 6

20.3

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

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Day 2

Strength

Back Squat
10′ EMOM
3 Rep @ 70% of 1RM

Deadlift
10′ EMOM
3 Rep @ 70% of 1RM

Work Capacity

4 Rounds For Time
12 Deadlifts 80/60
10 C2B

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Day 3

Power & Strength Endurance

Clean
4×5 @ 75% of 1RM

10′ EMOM
Kipping C2B
30% of Max Rep

Aerobic Power

4 x Tabata Row
4’Rest Each Tabata

Work Capacity

10′ AMRAP
8 DB Thrusters 22,5/15
10 Box Jumps
200 mt Row

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Day 4

Aerobic Capacity
Run @ 70-80% of FcMax

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Day 5

Strength

Front Squat
10′ EMOM
3 Rep @ 70% of 1RM

Push Press
10′ EMOM
3 Rep @ 70% of 1RM

Work Capacity

4 Rounds For Time (20’Cap)
25 Cal Row
20 Wall Balls 9/6
15 Kb Swings 32/24
20 S. Arm Overhead Kb Lunges 32/24

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Day 6

20.1

Strength Endurance

10’Accumulation
Strict HSPU

Work Capacity

4 Rounds For Time
4 Legless Rope Climbs
8 Burpees
12 HSPU

Find 3RM Strict Press

AMRAP 20 Minutes
4 Power Snatch 60/40
8 Ring Dips
12 Box Jump Overs 24/20″