DATE

23 KW | 108 COMPETE

2022/06/13 MONDAY

WARM-UP
5 Sets:
200m Jog
10 Alternating Single-Leg Toe Touches
10 Inchworm + Push-up
10 Samson Stretch
10 Alternating Toe Touch in Plank
10 Air Squat + Good Morning“

POWER
Squat Snatch from blocks (below the knee) (1 Rep-Max of Snatch)
2 x 3 @ 50%
1 x 3 @ 60%
2 x 3 @ 70%
2 x 3 @ 75%
2 x 3 @ 80%

Snatch Grip Push Press + Snatch Balance (1 Rep-Max of Snatch)
1 x 3+3 @ 50%
1 x 3+1 @ 60%
2 x 3+1 @ 70%
2 x 3+1 @ 75%
2 x 3+1 @ 80%

Snatch Pull from blocks (1 Rep-Max of Snatch)
1 x 3+3 @ 70%
1 x 3+1 @ 90%
2 x 3+1 @ 100%
2 x 3+1 @ 105%
2 x 3+1 @ 110%

STRENGTH
Back Squat (1 Rep-Max of Back Squat)
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 80%
2 x 2 @ 85%

METCON
EMOM 20:
Min. 1 | 1:00 calorie Row
Min. 2 | :30 Ring Dips

ASSCESSORY
4 Sets:
:20 Pike-ups on the Rower
– Rest :10
:20 Sit-ups
– Rest :10

2022/06/14 THUESDAY

REST DAY

2022/06/15 WEDNESDAY

WARM-UP
3 Sets:
:20 work/ :10 rest
Shoulder Taps
Jumping Jacks
Up Down

3 Sets:
10 ATY Raises
5 Single-Arm DB Strict Press / Arm
10 Straight Leg Sit-ups

POWER
Clean & Jerk technical day (1 Rep-Max of Clean & Jerk)
8 x 2+2 @ Up to 50%“

STRENGTH
Good Morning + Squat
3 x 6 @ light

METCON
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00

12-9-6:
Thrusters
Pull-ups
– Rest 5:00

9-6-3:
Thrusters
Pull-ups

ASSCESSORY
Chicken Jumps
3 x 6 @ light

4 Sets:
:40 Alternating Pistols (Banded)
– Rest :20

2022/06/16 THURSDAY

WARM-UP
On a 7:00 Clock:
10 Shoulder Taps
10 Kip Swings
5 Alternating Single-Arm DB Strict Press / Arm
10 Banded Pull Aparts

POWER
Deficit Power Snatch + Overhead Squat (1 Rep-Max of Snatch)
2 x 3+2 @ 50%
2 x 3+2 @ 60%
3 x 2+1 @ 70%

Deficit Squat Snatch (1 Rep-Max of Snatch)
3 x 2 @ 75%
3 x 1 @ 80-85%

Deficit Snatch Pull (1 Rep-Max of Snatch)
1 x 4 @ 70%
2 x 4 @ 80%
3 x 4 @ 90%

METCON
For time:
400-m Run
12 Box Jumps (24/30 in)
400-m Run
24 Box Jumps (20/24 in)
400-m Run
36 Burpees
400-m Run

ASSCESSORY
4 Sets For Load:
10 Close Grip Bench Presses
10 Unbroken Strict Chin-ups
10 Supinated Bent Over Rows
10 Strict Handstand Push-ups (Elevated/ Pike)

2022/06/17 FRIDAY

WARM-UP
3 Sets:
1:00 Bike, Bike, or Ski
10 Push-up to Down Dog
10 Front Squats 20/15 Kg

POWER
Front Squats (with straps)(1 Rep-Max of Clean & Jerk)
3 x 6 @ Up to 50%

Squat Clean (1 Rep-Max of Clean & Jerk)
2 x 2 @ 50%
2 x 2 @ 60%
2 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%
2 x 1 @ 90%

STRENGTH
Front Squats (1 Rep-Max of Clean & Jerk)
1 x 2 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
3 x 2 @ 100%

METCON
7 Sets for load:
3 Power Snatches TnG

ASSCESSORY
Accumulate:
75 GHD sit-ups

2022/06/18 SATURDAY

REST DAY

2022/06/19 SUNDAY

WARM-UP
3 Sets:
10 Leg Swings / Side
:30 Row
10 PVC Pass Throughs
10 PVC Muscle Snatch

then…

10 Snatch Grip Deadlift (45/35#)
10 Snatch Pulls
10 Overhead Squats
10 Hang Squat Snatch
5 Hang Squat Snatch (40%)

POWER
Squat Snatch (onto the plates)(1 Rep-Max of Snatch)
3 x 4 @ Up to 50%

Squat Snatch
2 x 3 @ 50%
1 x 3 @ 60%
2 x 3 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
1 x 2-1-2-1 @ 85%
2 x 1 @ 90%

Snatch High Pull from 1 block (Touch and Go)(1 Rep-Max of Snatch)
4 x 5 @ 50%

STRENGTH
Snatch Grip Push Press (1 Rep-Max of Snatch)
2 x 4 @ 50%
1 x 2 @ 60%
1 x 2 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
1 x 1 @ 105%

METCON
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 DB power cleans (35/50 lb)

ASSCESSORY
Depth Jump
4 x 6 @ light

Weighted Pull-up
7 x 1 for Load

Weighted Dip
7 x 1 for Load