STRENGTH

PUSH PRESS

3×3 85%+
1×3+ @same weight of last set

POWER CLEAN + SQUAT CLEAN

find 1RM of complex

FRONT SQUAT

4/3/2/2
85%+

STRENGTH

DEADLIFT

5/4/3/2/1
75%+

WOD

FOR TIME

50 DB snatch, alternating
75 Double-unders
25 Toes to bar
25 DB Box step over
75 Double-unders
50 DB hang clean to overhead
75 Double-unders
25 DB Box step over
25 Toes to bar
75 Double-unders
50 DB snatch, alternating

T.C. 17′

STRENGTH

BACLK SQUAT

5/4/3/2-4
80%+

WOD

E3MO3M
2 rounds

A
20 power snatch
TTB in remaining time

B
20 power clean
CTB in remaining time

C
20 front squat
HSPU in remaining time

no rest between set
2′ rest between rounds

STRENGTH

SQUAT CLEAN

10@65%
8@72.5%
6@80%
4@85%
2@87.5%-92.5%

WOD

E3MO3M
6 rounds

12 burpees
12 thruster

STRENGTH

SNATCH

5@ 65%
5@ 70%
5@ 75%
5@ 80%
5@ 80%+

rest as need

ALTERNATE A1 AND A2
2 rounds

8-12/side 1 DB bench press
8-12/side 1 arm ring row

WOD

2 ROUNDS
4′ amrap

8 DB snatch
8 DB box step up over
8 push up

STRENGTH

CORE GYMNASTIC

10/side dead bug
15 to 30-second Ring support hold
10/side bird dog
15 to 30-second Chin over the (pull up) bar hold
10/side side plank raise with twist
15 to 30-second Bottom of ring dip support

WOD

16′ EMOM

1 cal row/ski/bike
2 1 arm db hang c&j + hspu (same reps)

STRENGTH

STRICT CHIN UP

5 x max reps

90″ rest

WOD

FOR TIME

50 du each round
21-15-9 deadlift
9-6-3 wall walk
+
50 du each round
18-12-6 deadlift (+10/20 kg)
7 hspu

STRENGTH

BACK SQUAT

4×4
80%+
3″ eccentric phase

2′ rest

WOD

2 ROUDS
4′ amrap

5 pull up/2 muscle up
6 wall ball
2,4,6,… c&j

rest 90″

STRENGTH

PUSH PRESS

5/4/3/2/1
80%+

POWER SNATCH

12′ to find 1RM of power snatch

FRONT SQUAT

4/4/3/3
85%+

WOD

FOR TIME

2 ROUNDS
21 toes to bar
15 power snatch
9 burpees box jump over

2′ rest

2 ROUNDS
21/15 cal
15 Thrusters
9 Burpee box jump overs

2′ rest

2 ROUNDS
21 Chest to bar pull ups
15 Power clean and jerk
9 Burpee box jump overs

2′ rest

2ROUNDS
21/15 cal
15 Overhead squats
9 Burpee box jump overs

WOD

7′ AMRAP

400 mt run
in remaining time amrap
8 thruster
8 chest to bar/10 pull up

6′ EMOM

1 sit up
2 cal row/bike/ski

7′ AMRAP

400 mt run
in remaining time amrap
3 one arm devil press
6 ttb
12 air squat

6′ EMOM

1 sit up
2 cal row/bike/ski

3′ rest between works

STRENGTH

SNATCH PULL

3×3
85%-105%

WOD

FOR TIME

15-10-5 push jerk
30-20-10 pistol
30 V ups