STRENGHT

50 POWER SNATCH

work only in set of 5 reps tn’g

rest 45″-75″ between set

WOD

FOR TIME
3 rounds

27 wall ball
21 american swing
15 burpees
9 deadlift

STRENGHT

FRONT RACK LUNGES

4×10

WOD

FOR TIME
10 rounds

4 hang power clean
4 hand stand push up
4 box jump over

STRENGHT

COMPLEX

1 clean (squat?) + 1 front squat + 1 push jerk

10 x 1 @65%+

1′ rest

WOD

6 ROUNDS

A1
90″ AMRAP
8 toes to bar
6 front squat
40 du/su

rest1′

A2
90″ AMRAP
12/9 cal row/ski
6 DB devil press

rest1′

flow: A1, A2, A1, A2, A1, A2

STRENGHT

STRICT PRESS
+
STRICT CHIN UP

4 x 4+4

no rest between mouvements
2′ rest b/t rounds

WOD

6′ EMOM

10 push up + 15 air squat + max rep tuck sit up

2′ rest

4′ EMOM

6 power snatch + 3 over head squat

STRENGHT

BACK SQUAT

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

3′ rest

WOD

12′ AMRAP

400 mt run
8 clean & jerk
4 chest to bar -> 10 pull up

STRENGHT

AMRAP 7′

10 air squat
20 jump rope any style

breathe in and work in apnea

WOD

AMRAP 13′

3 ROUNDS
10 deadlift
7 power clean
5 thruster
suddenly
3 ROUNDS
5 pull up
10 push up
15 air squat

in remaing time max rounds of
5 thruster
5 pull up

STRENGHT

alter. A1 A2
3 rounds

A1 amap push press
A2 amap strict chin up

WOD

FOR TIME
21-15-9

burpees
toes to bar
wall ball
every round 30 du

STRENGHT

BACK SQUAT

2×4 70%
2×2 80%
4×1 90%

WOD

“HELEN”
3 rounds

400 mt run
21 american swing
12 pull up

SKILL

HAND STAND

hand stand position
hand stand push up
hand stand walk

WOD

FOR TIME
4 rounds

15 box jump
10 DB stoh (sx)
15 KB sdhp
10 BD stoh (dx)

WOD

3 ROUNDS
3′ amrap

6 power snatch
6 burpees over the bar
12 air squat

2′ rest

500/400 mt row
in remaining time max reps of american swing

STRENGHT

SIT UP

2 to 10 strict toes to bar (or kipping/6 russian v-up)
10+10 side plank

WOD

FOR TIME

buy in 20 box jump
then 3 rds
200 m,t run
7 hang power clean
5 shoulder to over head
cash out 20 box jump over

STRENGHT

BACK SQUAT

6×3 70%+ tempo 2040

WOD

AMRAP 13′

9 hang power snatch
8 over head squat
17 cal row