STRENGHT

OVER HEAD SQUAT

5 x 3 60%
3 x 3 80%

only on last rep 1 balance snatch

WOD

FOR TIME
21 – 15 – 9

wall ball
power snatch

12 – 9 – 6

hang power snatch
box jump

STRENGHT

8 ROUNDS

2 SQUAT CLEAN tn’g
1 HANG SQUAT CLEAN
1 FRONT SQUAT
1 THRUSTER

WOD

3 ROUNDS
amrap 2’30”

30 DU
15 american swing
30 DU
10 kb snatch

in remaining time max reps of toes to bar

STRENGHT

SQUAT SNATCH

3 x 3 70%
3 x 2 80%
3 x 1 80%+

only on last rep of every set AMAP over head squat

WOD

AMRAP 10′
6 – 8 – 10 – 12 – 14 – …

burpee
box jump over

STRENGHT

PUSH PRESS
+
SPLIT JERK

3 x 3+1 60%
3 x 2+1 up load
3 x 1+1 up load

WOD

FOR TIME
21 – 15 – 9

clean&jerk
cal bike

if row 30 – 20 – 15 cal

STRENGHT

BACK SQUAT

find in 12′
3 RM

3 x 4 85% of 3RM

WOD

3 ROUNDS
amrap 4′

12 DB over head lunges
8 DB snatch
4 DB one arm devil press

rest 1′ b/w

STRENGHT

2 ROUNDS

20″ arch position
20″ alternating leg kick
10 bottom half back arch lift
10 back arch rock
10 back extension
+
10 Hollow rocks
8 V-up snaps (straight legs)
6 V-up snaps (Bent legs)
20 to 30-sec Hollow hold

rest 90″

WOD

3 ROUNDS

7 chest to bar
7+7 pistol squat
8 hand stand push up (5 mt. hsw)

STRENGHT

10 ROUNDS

1 squat clean
1 hang squat clean
2 push jerk

90″ rest

WOD

2 ROUNDS

15 power snatch
60 wall ball
30 cal row

C.T. 16′

STRENGHT

FRONT SQUAT

3×3 70%
3×2 80%
3×1 85%+

2″ pause in bottom position at the first rep of every rep

WOD

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16

pull up
american swing
every round 5 burpee

STRENGHT

BENCH PRESS

3×4 70%
3×2 85%

WOD

2 – 4 – 6 – 8 – 10

squat clean
hand stand push up
every round 35 du/70 su

STRENGHT

10 ROUNDS

1 SQUAT SNATCH
+
2 OVER HEAD SQUAT

90″ rest

WOD

5 ROUNDS

6 shoulder to over head
9 toes to bar
9 burpee
12 cal row

C.T. 14′

STRENGHT

PUSH PRESS + FRONT SQUAT

5 x 3+8 60% – 75 %

2′ rest b/w

WOD

5 ROUNDS

12 DB snatch (alt.)
12 over head lungee (6+6)
12 DB clean&jerk (6+6)
8 devil press (4+4)

STRENGHT

CLEAN & JERK (squat)

3×3 60% 90″ rest
3×2 70% 60″ rest
4×1 80% 45″ rest

WOD

SUICIDE FRAN

100 du/su
21 thruster
21 pull up

75 du/su
15 thruster
15 pull up

50 du/su
9 thruster
9 pull up