STRENGTH

FRONT SQUAT
+
POWER CLEAN tng

4×3 80%+
+
4×5 65%+

BODYBUILDING CIRCUIT

4 rounds

12 arnold press
12 hammer curl
12 behind the neck triceps extension plate
12 bent over lateral raise

no rest between

STRENGTH

skill + strength

10′ rope climb

BACK SQUAT

1×7 70%
1×5 80%
1×3 85%+
1×3+ at same load of previous set

WOD

10′ EMOM

5 burpees box jump over
max reps barbell SDHP in remaining time

SKILL

HASPU
+
HAND STAND FREE

WOD

15′ WORK

AMRAP 5′
4 thruster 2DB
6 toes to bar/8 ktc
24 du/su

2′ rest

10 ROUNDS
30″ burpess
15″ rest

2′ rest

AMRAP 5′
12 mt front rack lunges 2DB
8 stoh 2DB

STRENGTH

CLEAN & JERK

7×1+2 70%+

SQUAT CLEAN 3×1 at last load

WOD

10′ EMOM

big set of HSPU
max DU/SU in remaining time

STRENGTH

10 to 1

strict pull up
+
strict toes to bar

hang squat snatch

8×3
70%+

STRENGTH

front squat

6×3
65%+

WOD

3 rounds

12 pull up
9 hang power clean & jerk
12 ttb/18 ktc
6 power snatch

STRENGTH

core complex

10-second Hollow hold
Full roll to hollow hold (left)
5 Supine arch hold (2-seconds) snap to hollow hold (2-seconds)
10-second Hollow hold (10-seconds)
Full roll to hollow hold (right)
5 Supine arch hold (2-seconds) + snap to hollow hold (2-seconds)

WOD

3 rounds
amrap 3′

3 power snatch
6 hspu
9 box jump

rest 45″

STRENGTH

deadlift
+
push press

3×5 70%
+
3×5 60%+

WOD

3 rounds

16 a. swing
8 power snatch
8 over head lunges

2 rounds

16 DB snatch
8 power clean
8 front squat

STRENGTH

back squat

8×3
70%+

WOD

AMRAP 5′

30 sit up
30 push up
max reps cal row in remaining time

rest 2′

AMRAP 5′

3 rounds
6 deadlift
6 hang squat clean
6 shoulder to over head
max reps of burpees over the bar in remaining time

STRENGTH

hang power snatch
+
power snatch

8×1+1 60%+

WOD

AMRAP 13′

25 du/50su
15 a. swing
12 V sit up
9 hang power clean

STRENGTH

SHOULDER PRESS +
PUSH PRESS
from ground

7×2+4
60%+
90″ rest

WOD

AMRAP 8′

2,4,6,,8,……
thruster
DB snatch
25du/50su every round

STRENGTH

POWER SNATCH +
SQUAT SNATCH

8×1+1
75″ rest
65%+ of 1RM of squat snatch

WOD

FOR TIME

4 ROUNDS
10 power clean
6 burpee otb

3 ROUNDS
8 squat clean
6 burpees box jump over

1 ROUND
6 clean&jerk
6 inverted burpees