MONDAY

explosive power 10min 

muscle snatch

anaerobic power 11min 

double unders

power snatches

accessory 6min 

core

bent over row

TUESDAY

strength & hypertrophy 15min 

back rack lunges

aerobic power & muscular endurance 15min 

sit ups

wall balls

row

WEDNESDAY

strength & aerobic capacity 32min 

bench press

pull ups

run

THURSDAY

strength & hypertrophy 15min 

romanian deadlifts

aerobic power 16min 

step ups

dball over shoulder

row

FRIDAY

strength endurance 8min 

thrusters

muscular endurance & aerobic power 17min 

bike/ski

toes to bar

burpees

SATURDAY 

aerobic power & muscular endurance 29min 

row

db clean and jerks

wall walks

fat rope single unders

SUNDAY

lactate threshold & muscular endurance 35min 

wall sit

bike/ski

ring rows

burpee deadlifts