Monday

Routine

General Warmup

Strength Endurance

For Time

3 Back Squat @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 20″
6 Back Squat @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 20″
9 Back Squat @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 20″
12 Back Squat @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 20″
9 Back Squat @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 20″
6 Back Squat @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 20″
3 Back Squat @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 20″
6 Back Squat @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 20″
9 Back Squat @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 20″
12 Back Squat @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.
Shoulder Press
EMOM 8′

2 @ rpe 8

Stretching & Mobility

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Tuesday

Routine

General Warmup

Power

Snatch Pull
Every 1’30 for 9′

Start from [percent value=’60’ of=’snatch’ in=’kg’][/percent] Build up load by double until reach [percent value=’115′ of=’snatch’ in=’kg’][/percent]

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Squat Snatch

1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’92’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’snatch’ in=’kg’][/percent]

Stretching & Mobility

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Wednesday

Routine

General Warmup

Mixed Modality

In 15′ perform

12 Overhead Squat @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] 12 Box Jump Over @60/50cm
12 Cal Bike Erg
then
Find 1RM Power Clean

Stretching & Mobility

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Thursday

Routine

General Warmup

Rest Day

Stretching & Mobility

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Friday

Routine

General Warmup

Team Workout

[workout_short title=’THU_MM1′ result_type=’time’]

AMRAP 20′

30″ alternated to complete 100cal Ski Erg
30″ alternated to complete 100 Handstand Push-ups
30″ alternated to complete 100 Sumo Deadlift High Pull @40Kg
30″ alternated to complete 100 Bar Facing Burpees

[/workout_short]

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Stretching & Mobility

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Saturday

Routine

General Warmup

Mixed Modality

[workout_short title=’WED_WC1′ result_type=’time’]

For Time

50/38 Cal Assault Bike
20m Overhead Walking Lunges @70/40Kg
10 Thrusters @70/45Kg

Or Scale to:

30/24 Cal Assault Bike
20m Overhead Walking Lunges @50/35Kg
10 Thrusters @50/35Kg

Notes. Score is time. RX or Scaled, NO MIXING.
Notes. As you Know, if you are not really fit, keep @ hard pace all the 50 calories will be tough. Try to keep your best pace and rest as need before start barbell work

[/workout_short]

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Stretching & Mobility

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