Monday
Strength
Power Clean
1-1-1-1-1-1

Stimulus – Speed Strength

Metcon
AMRAP 6
6 Power Cleans 45/30Kg
6 Lateral Burpees

Stimulus – Redline Capacity

Bonus Work
5 x 3-15 GHD Sit UPs
5 x 3-15 GHD Back Extensions

Tuesday
Metcon
100 Double Unders
80 Toes to Bar
60 Wall Balls
40 V-Ups
20 Cal Assault Bike

Stimulus – Core Strength, Sprint Finish

Wednesday
Metcon
AMRAP 5
5 Front Squats 50/35Kg
5 Push Jerks 50/35Kg
5 Chest to Bar Pull Ups

Stimulus – Tolerance to MAX Intensity

Bonus Work
AMRAP 20
10 Calorie Assault Bike
5 Burpee Box Jump Overs 24/20″

Thursday
Metcon
12 Minute Ladder
3 Power Snatch 61/43Kg
12 Pistols
6 Power Snatch
18 Pistols
9 Power Snatch
24 Pistols

Stimulus – Skill Endurance

Bonus Work
AMRAP 10
100′ Famers Carry
30 seconds L-Sit Hold

Friday
Metcon
Every 4 minutes x 6 rounds
9 Calories Row
6 Handstand Push Ups
3 Deadlifts 143/93Kg

Stimulus – Strength Under High Fatigue

Bonus Work
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest

Saturday
Metcon
10 Rounds
27 Double Unders
18 Dumbbell Thrusters (9 each arm) 22.5/15Kg
9 Chest to Bar Pull Ups

Stimulus – Open Prep Test