WEEKLY PROGRAM Monday Strength 10 Rounds (Every 90 seconds start round) 3 Snatch (75%) 6 Strict Handstand Push Ups Conditioning 15-12-9 Bar Muscle Ups Push Jerk 60-40 100 Double Unders (After each set) Cap time 15 minutes Cash out 4 x 12 Strict Pull Ups (Overhand grip) Tuesday Barbell Power Clean (All touch and go…

WEEKLY PROGRAM Monday Barbell Snatch *Work up to a heavy single for the day! Conditioning 5 Rounds İn a team of 3 people ( waterfall style ) 8 Hang Power Snatch 50-35 16 Toes to Bar 32m Farmers Walk 24/16 kb’s Cap time 25 minutes Tuesday Conditioning Alternating Minutes x 20 minutes Odd: 3 Hang…

WEEKLY PROGRAM Monday Barbell Clean and Jerk 5 x 2 Reps (Between 70 and 80% should be all the sets) Conditioning With a partner for time 200 Calorie Assault Bike (5 strict pull ups after each set) 200 Calorie Row (10 push ups + 15 squat after each set) * Alt. 10-15 calories Cap time…

WEEKLY PROGRAM   Monday Gymnastic skill 3 Rounds 9 Muscle Ups 15m HS Walk Cap time 12 minutes Conditioning 5 Rounds 500m Row 10 Bench 80 kg 20 Toes to Bar * Alternate in a team of 3 people on the rower! Cap time 30 minutes   Tuesday Barbell Power Snatches 5 x 1 Rep…

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