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EN

Monday

"Heavy day"
Strict press
10-3-10-3-10-3

Tuesday

20:00 amrap
10 strict pull ups
20 sumo deadlift high pull ups 42.5/30
30 single dumbbell step ups 22.5/15
40 double unders

Wednesday

For time
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Deficit push ups 22.5/15
Dumbbell squats

Thursday

Test day
2000m run
Or
5000m run

Friday

Fitness
Teams of 2
12 round for time (6 rounds each)
5 hang power clean 80/55
10 box jumps
15 v-ups
*You go, I go

Performance
Teams of 2
12 round for time (6 rounds each)
5 hang power snatch 60/40
10 T2B
15 box jumps 24/20
*You go, I go

Saturday

"Heavy day"
Back squat
20 rep max

Sunday

*FOCUS
Thruster
Find a 4 rep max

Drop to 80%
2x8 reps

2 rounds
10 half kneeling bottom up KB press (each)
:30 barbell front rack hold @ 120% of 5 rep max

Collect 50 reps of:
GHD sit up till 180 degree
*can also be done with partner on bench

*ENIGNE*
4 rounds
40 cal bike
20 burpees

Weightlifting

Snatch

Go every 2’ for 6-8 sets for a heavy single (wave loading)

3-2-1-3-2-1-1-1

Example build up

60%-70%-80%-70%-80%-90%-95%-100%


-into-


Every 1:30’ x 4
3 snatch panda pulls @100% of above

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