STRENGHT

PULL UP

skill: kip or butterfly

strenght: strict wide grip 6×4 (weigthed)

WOD

AMRAP 12′

9 power snatch
5 over head squat
50 du/su

STRENGHT

1 POWER CLEAN
1 FRONT SQUAT
1 PUSH JERK

find in 7′ 1RM of comples

3×1 at 80%

WOD

4 ROUNDS
6 x 15″

-2 squat clean
-3 hang power cnatch
-3 burpees over the bar
-4 push press

STRENGHT

BACK SQUAT

5 x 4
80%+

2″ pause on first rep

WOD

FOR TIME

30 hang power clean
12-9-6
thruster
pull up
30 american swing

STRENGHT

SNATCH PULL
+
SQUAT SNATCH

10 x 1+1

70%+ 1′ rest

WOD

FOR TIME
5 rounds

15 wall ball
12 db snatch alt.
9 deadlift

STRENGHT

FRONT SQUAT

3×3 85%

2′ rest

WOD

4 RUNDS
6 x every 20″

A) 2 power snatch tn’g
B) 2 hang power clean
C) 3 thruster
D) 3 burpees otb

STRENGHT

SQUAT CLEAN & JERK

10×1 up to 85%

1′ rest

WOD

AMRAP

AMRAP 4′
40/32 cal row + max reps american swing

AMRAP 4′
bear complex
(1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press)

AMRAP 4′
cindy
(5 pull up + 10 push up + 15 air squat)

90″ rest b/t amrap

STRENGHT

3 ROUNDS

10 hollow rocks
8 v-sit up str. legs
6 v-sit up bent legs
20″-30″ hollow hold
6+6 grasshopper

no rest between rounds

WOD

FOR TIME

1 squat snatch
2 over head squat
3 burpees over the bar
4 squat clean
5 shoulder to over head
6 pull up (2 bar muscle up)
7 box jump over
8 american swing

flow: 1 squat snatch, 1 squat snatch + 2 ohs, 1 squat snatch + 2 ohs + 3 burpees otb,…..

STRENGHT

PUSH JERK

5×3 80%-85%

split jerk on last rep

WOD

FOR TIME

20 burpees box jump over

5 ROUNDS
7 hand stand push up
12 front rack lunges

20 burpees box jump over

STRENGHT

10 ROUNDS

1 hang squat snatch
1 balance snatch

up to 75% of 1 RM of squat snatch

WOD

EMOM 12′

A) 15 wall ball + amrap DU/SU
B) 16 DB snatch alt. + amrap TTB/KTC

STRENGHT

2x DB CIRCUIT

8 press
8+8 front rack lunges
8 deadlift
3 devil press

WOD

FOR TIME

30 db snatch
4 rounds
6/8/10/12
db step up over
6 db clean&jerk alt.
15 db sqaut natch

STRENGHT

HAND STAND

position
push up 6 x 5-8
deficit push up 6×3

WOD

6 x 3′ AMRAP

12 power clean/8 power snatch
10 air squat
burpees in remaining time

STRENGHT

DEADLIFT +
STRICT CHIN UP

4 x 6+4 70%-75%

WOD

AMRAP 10′

12 wall ball
8 chest to bar -> pull up
6 push jerk