| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 30# : 5, 3, 2 |
| 1 minute each, 1 minutes pauses, 3 rounds @ 24kg |
| Long Cycle Press |
| Jerk |
| Clean |
| Half Snatch |
| Push Press |
| Total reps : 202 |
| SAWRO |
| 36 reps |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 6 X 4 @ 25 # lever |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 6 X 2 @ 25 # lever |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 6 X 5 @ 25 # lever |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 6 X 2 @ 25 # lever |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Cleans |
| 2 X 2m30 2m rest min @ Double 16kg |
| 58 reps |
| Pistols |
| 6 X 2 @ 8kg |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Pull-Up: 3,2,1 |
| OA Pull-up |
| 6 X 6 @ 25 # lever |
| Jerks |
| 2 X 2m30 2m rest min @ Double 16kg |
| 39 reps |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Cleans & Jerks |
| 3 X 2m30 2m rest min @ Double 16kg |
| 47 reps |
| One Arm Plank |
| 3 minutes alternating arms |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Pull-Up: 3,2,1 |
| OA Pull-up |
| 6 X 2 @ 25 # lever |
| Cleans |
| 2 X 2m30 1m30 rest min @ Double 16kg |
| 65 reps |
| Run |
| 4k Easy |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Jerks |
| 2 X 2m30 1m30 rest min @ Double 16kg |
| 46 reps |
| Pistols |
| 2 X 3 @ 8kg |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Cleans & Jerks |
| 3 X 2m30 1m30 rest min @ Double 16kg |
| 58 reps |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Pull-Up: 3,2,1 |
| OA Pull-up |
| 5 X 5 @ 25 # lever |
| Cleans |
| 1 X 2m30 1m30 rest min @ Single 16kg alternating |
| 59 reps |
| Jerks |
| 1 X 2m30 1m30 rest min @ Single 16kg alternating |
| 55 reps |
| C&J |
| 1 X 2m30 @ Single 16kg alternating |
| 40 reps |
| Run |
| 4k Easy |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Cleans |
| 2 X 3m20 1m rest min @ Double 16kg |
| 60 reps |
| Pistols |
| 2 X 5 @ 8kg |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Pull-Up: 3,2,1 |
| OA Pull-up |
| 6 X 2 @ 25 # lever |
| Jerks |
| 2 X 3m20 1m rest @ Double 16kg |
| 46 reps |
| Run |
| 4k Easy |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Cleans & Jerks |
| 2 X 3m20 1m rest @ Double 16kg |
| 57 reps |
| One Arm Plank |
| 3 minutes alternating arms |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Pull-Up: 3,2,1 |
| OA Pull-up |
| 4 X 4 @ 25 # lever |
| Cleans |
| 2 X 3m20 45s rest @ Double 16kg |
| 55 reps |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Jerks |
| 2 X 3m20 45s rest @ Double 16kg |
| 50 reps |
| Pistols |
| 2 X 5 @ 8kg |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Cleans & Jerks |
| 2 X 3m20 45s rest @ Double 16kg |
| 46 reps |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Pull-Up: 3,2,1 |
| OA Pull-up |
| 6 X 2 @ 25 # lever |
| Cleans |
| 1 X 2m30 1m rest @ Single 16kg alternating |
| 60 reps |
| Jerks |
| 1 X 2m30 1m30 rest @ Single 16kg alternating |
| 60 reps |
| C&J |
| 1 X 2m30 @ Single 16kg alternating |
| 42 reps |
| Warm-up |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Cleans |
| 2 X 5m 3m rest @ Double 16kg |
| 71 reps |
