NL
EN

Monday

“Whitten”
5 rounds for time
22 kettlebell swings 24/16
22 box jumps 24/20
400 meter run
22 burpees
22 wallballs 9/6

Tuesday "Heavy day"

A:
3 sets
20 meter walking lunge
10 hip thrusts

B:
8 rounds
1 minute assault bike for max calories
1 minute rest

Wednesday

Fitness:
3RM high hang power clean
2RM hang power clean
1RM power clean

Performance
3RM High Hang Power Snatch
2RM Hang Power Snatch
1RM Power Snatch

Thursday

Fitness:
3 rounds of 3 minutes on/2:00 off
Round 1:
21 deadlifts 100/70
21 double dumbbell front squats 22.5/15
Max reps strict pull ups
Round 2:
15 deadlifts 120/90
21 double dumbbell front squats
max reps strict pull ups
Round 3:
9 deadlifts 140/110
21 double dumbbell front squats
max reps strict pull ups


Performance:
3 rounds of 3 minutes on/2:00 off
Round 1:
21 deadlifts 100/70
21 double dumbbell front squats 22.5/15
Max reps pull ups
Round 2:
15 deadlifts 120/90
21 double dumbbell front squats
max reps chest to bar pull ups
Round 3:
9 deadlifts 140/110
21 double dumbbell front squats
max reps bar muscle ups

Friday "skill day"

A: Strict Handstand Push Up/ Strict press
*first practice handstand or handstand push up
then 30-50 strict handstand push ups for time

B:
Fitness:
100 push ups for time*
*Must start with a max set

C:
For time
10-10-10-10-10-20-20-20-20-20-30-30-30-30-30
Double unders*
*Must be unbroken sets

Saturday

Teams of 2
AMRAP 40
40 knees to elbow
40 toes to bar
40 double kettlebell snatches
40 double kettlebell front rack lunges
40/32 cal row

Sunday

Thruster
Find a 3 rep max

Drop to 80%
2x6 reps

2 sets
10-15 pike push ups
15 front raises

2 sets
10 double KB front squat
Max hold in top

ENDURANCE
5-10-15-20-25
Burpees
*after each set perform 50 double unders

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