MONDAY

STRENGTH
In 12 minute Build 2 RM Hang Clean*
*any style

METCON
For Time T-2
40 Burpee Box Jump Overs (50/60)
40 Hang Power Cleans (60/40)
30 Burpee Box Jump Overs (50/60)
30 Hang Power Cleans (70/50)
20 Burpee Box Jump Overs (50/60)
20 Hang Power Cleans (80/60)
*partition as needed
**13 minute cap

Elite Clean: 80/55 – 90/60 – 100/65

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TUESDAY

STRENGTH
Back Squat – 5×5; rest 2 minutes
*between sets perform 30-45-sec Hollow Body

METCON
15 minute EMOM, DB Fran Preparation
Min 1: Machine for mt
Min 2: Max Db UB Thruster (22,5/15)
Min 3: Max Pull UB Ups
Score: total reps

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WEDNESDAY

STRENGTH
A. Hang Muscle Snatch – 3×5; rest 60/90 sec
B. 1 Power Snatch + 2 OHS; every 90-sec x 10

METCON
In 12 min
Ladder of 3
Kipping T2B/K2E
Burpees to Target

Elite: Snatch 60/40

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THURSDAY

REST

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FRIDAY

STRENGTH
Skill Bar Muscle Up Progression + Practice*
*Elite works on Strict Bar Muscle Up

METCON
20 min Amrap – T2
Atleta A: Amrap Row
Atleta B:
21 DU
15 American Swing 24/16 / Elite 32/24
3 Bar MU
*Score: Cals + Rounds

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SATURDAY

STRENGTH
12 min Emom
Min 1 – 3-5 Strict Handstand Push Ups
Min 2 – 10-12 Pistols/Rolling Pistols
Min 3 – ResT

METCON
5 Rounds 3 min On 1 min Off
3 Wall Climb
6 D-Ball Clean
18 Air Squat

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GPP

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MONDAY

STRENGTH
4 sets
8 T bar Row o Bent Over Row x side heavy
12-15 Crush Grip Dumbbell Curl
+
Pump: 100 Banded Pull Apart + 50 V-Ups

METCON
For Time – T2
60 Cals
60 Dumbbell Clean 22.5/15
40 Cals
40 Dumbbell Clean 22.5/15
20 Cals
20 Dumbbell Clean 22.5/15
*16 min cap time

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TUESDAY

STRENGTH
10-8-6-6-6 Dual Kb Squat, 30×1 tempo
after each sets
10/15 Perfect Form Push Ups + 30 sec Hollow Body

METCON
15 min Amrap – 40 sec On 20 sec Off
Min 1: Goblet KB Thruster
Min 2: Devil Slam Ball
Min 3: Sit Up

WEDNESDAY

STRENGTH
4 sets
Max Dumbbell Bench Press
8/12 Dumbbell Romanian Deadlift
*at least 10 reps on the first set
+
Pump: 75 Banded o DB Upright Row 100 Frog Pump

METCON
2 Rounds
From 0 to 4
Tabata Box Jump
From 4 to 8
Tabata erg
From 8 to 12
Dumbbell Hang Power Snatch, alt
*rest 4 minute between Rounds

—

THURSDAY

REST

—

FRIDAY

PUMP
4 sets
6/8 Arnold Press
10/12 Reverse Lunges
+
Pump
4 x 15 Goblet Narrow Squat + Max Curls

METCON
For Time
21-18-15-12-9-6-3
Hands Off Push Ups
American Swing 24/16
V-Ups o Sit Up