MONDAY

explosive power 10min 

clean & jerk

aerobic power & barbell cycling 16min 

row

push jerks

power cleans

TUESDAY

muscular endurance & aerobic power 22min 

toes to bar

burpee box jumps

bike/ski

shoulder stability 8min 

WEDNESDAY

hypertrophy & strength 14min 

deadlifts

aerobic capability & muscular endurance 18min 

db deadlifts

run

db push ups

farmers carry

THURSDAY

hypertrophy & strength 15min 

front squats

aerobic power & muscular endurance 16min 

pull ups

double unders

front squats

FRIDAY

hypertrophy & strength 14min 

push press

aerobic capacity & muscular endurance 16min 

sit ups

db snatches

row

SATURDAY

aerobic power & muscular endurance 30min 

wall balls

bike

burpee pull ups

SUNDAY

lactate threshold & muscular endurance 35min 

wall walks

row

toes to bar

box jumps