MONDAY

STRENGTH
Every 90 sec x 4
2 Hang Muscle Snatch + Drop to Power

8 min Emom
4 Low Hang Muscle Snatch

METCON
Summer Hit Macarena
For Time
15 Power Snatch 60/40 kg
100 DU
20 Burpee Over the Bar
10 Hang Squat Snatch 60/40 kg
*9 min cap time

—

TUESDAY

STRENGTH
Strength Protocol Day 2
+
Kipping or Butterfly Technique

METCON
9 min Amrap
6 Chest to Bar
9 HO Push Ups
12 Single Arm KB Clean and Jerk 6/6

rest 2 min

9 min Amrap
9 Pull Ups
12 Push Ups
15 American Swing

—

WEDNESDAY

STRENGTH
3 x 5-8 Rack delivery drill
3 x 5 Tall Muscle Clean
4 x 5 Segmented Clean Deadlift

METCON
18 min Emom
Min 1: 7 Deadlift 5 Hang Clean 3 Front Squat
Min 2: Amrap cals
Min 3: rest
*score 1 total weight score 2 total cals

—

THURSDAY

STRENGTH
Core
8 min Emom
Min 1: GHD Sit Up o Dragon Flag
Min 2: rest

8 min Emom
Min 1: Heavy Object Carry
Min 2: rest

METCON
Conditioning
18 min Amrap T-2
30 Reverse D-Ball Hug Lunges
40 T2B
50 cals

—

FRIDAY

STRENGTH
4 sets
8 Incline Bench Dumbbell Row
10/12 Kb Standing Pull Over
*rest 90 sec

METCON
Summer Hit:: What Is Love
3-6-9-6-3 Wall Climb
15 Box Jump Over
+
Pump
3 x max Banded Curl
3 x max Hollow Body Hold

—

SATURDAY

STRENGTH
3/4 Sets
8-12 Box Dips
6-8 KB See-Saw Bent Over Row/side
12-15 Seated Lat Pulldown
+
3 x max Plate o DB Hammer Hold
3 x max Hollow Body Hold

METCON
5 sets
21/18 Calorie Bike/Row
15 American Swing / Slam Ball
12 V-Ups / Sit Up
9 Burpees Over the Kettlbell / Ball
2 minute Rest

---

GPP

—

MONDAY

STRENGTH
Strict Pull Ups Progression
+
3 sets
Max Standing Dumbbell Curl*
Max Dumbbell Upright Row
30 sec Side Plank each

METCON
T-2
AMRAP 20
800 meter Row
80 Double Unders
20 Renegade Row
*change every 200m»

TUESDAY

STRENGTH
4 x 6 Trap Bar Deadlift
+
Pump
3/4 sets
12 Dumbell Hamstring Leg Curl
10 Lying Glute Kick each

METCON
4:30 min On 30 sec Off x 3
30 Air Squat
20 Slam Ball
15 Burpees no Push Ups
Amrap cals @machine, any!

—

WEDNESDAY

STRENGTH
4 x 8 Bench Press
+
Pump
3/4 sets
12 Seated French Press
15 Banded Crunch

METCON
For Quality
20-15-10-5
Push Ups
D-Ball Deadlift
Sit Up
*time cap14 min

—

THURSDAY

CORE STRENGTH
12 min alt with partner
10 Landmine Half Kneeling Rotation (5/5)
10 Med Ball Lateral Throw x side
5 Med Ball Pike Up

METCON
20 min Amrap 90-sec Work 30-sec Rest
10 Dumbbell Push Press 22.5/15 kg
10 Box Jump Step Down
10 Burpees no Push Ups
*pick up where you finished the last round

FRIDAY

STRENGTH
4-5 sets
10 Single Arm KB Z-Press per side
20 Frog Pump
+
3 set
10 Partner Reverse Sit Up
10 Feet Elevated Shoulder Tap

METCON
For Time T-2
300 Plate G2O – 20/15 kg*
into
150 Cal erg