Table 2.

Schematic representation of the training sessions.

	Strength	Gymnastic	Metabolic conditioning
WOD 1	(1) 5 × 1 Snatch from blocks (just above knee) 80% of 1RM from blocks—2–5 min of rest. (2) 3 × 5 Touch & Go Snatches (full) @ 75% of 5RM—90 s of rest.	3 × 60 s Weighted Plank Hold (plate on back)—heaviest possible, 90 s of rest.	10 min AMRAP of: 30 Double-Unders 15 Power Snatches
WOD 2	(1) 5 × 1 Clean from blocks (just above knee) 80% 1RM—2 min of rest. (2) 5 × 1 Jerk from blocks / 80% of 1RM from blocks—2 min of rest. (3) (1a) 3 × 5 Touch & Go Cleans (full) / 70% of 5RM / 90 s of rest.	(1b) 3 × 10 Strict Hand Standing Push up (as fast as possible)—2 min of rest.	12:00 AMRAP of: Row 250 m 25 6″ Target Burpees

WOD, Workout of the day; AMRAP, as many round as possible.