STRENGHT

CLEAN (SQUAT) % JERK

10 X 1 70%+ no 1RM

WOD

AMRAP 11′

30 air squat
20 DB snatch
10 hand stand push up

STRENGHT

10′ SKILL DOUBLE UNDER

ALTERNATE A1 AND A2

A1 4×4 strict pull up (weighted)
A2 4×10/side back rack reverse lunges

WOD

FOR TIME
12-9-6-3

chest to bar
squat snatch
burpees

Rx 6-4-2-1 muscle up

STRENGHT

DEADLIFT

4X4 80%+

2′ rest

WOD

FOR TIME
10 rounds

30 du/su
2 1arm devil press in thruster

STRENGHT

POWER SNATCH

30 reps
for quality

work at 70%

WOD

FOR TIME
5 rounds

10 db shoulder to over head
15 deadlift
5 one arm db devil press

STRENGHT

SIT UP
30″ work/10″ rest

-tuck sit up
-side plank rise L/R
-plank

WOD

FOR TIME

buy in 100 american swing
5 ROUNDS
12 burpees
18 wall ball

STRENGHT

PUSH PRESS tempo

6×3 70%
4″ concentric phase

WOD

FOR TIME

30 kb snatch
10 ROUNDS
8 toes to bar
5 hand stand push up

T.C. 11′

STRENGHT

HANG POWER CLEAN

7×3 70%+

75″ rest

WOD

FOR TIME
4 rounds

9 squat clean
15 pull up
21 push up

STRENGHT

BACK SQUAT

6×4 70%-80%

2″ ascending phase

WOD

AMRAP 12′

7 thruster
14 american swing
100 du/su

WOD

“BARBARA”

5 ROUNDS

20 pull up
30 push up
40 sit up
50 air suqat

rest 3′ between rounds

STRENGHT

POWER SNATCH

6×3 70%+

WOD

FOR TIME

buy in 50 cal row (40 cal bike)
21-15-9
burpees over the bar
front squat

STRENGHT

HANG SQUAT CLEAN

8×2 70%+

WOD

5 x AMRAP 2′

every round 25 wall ball
in remaining time perform:
– max rep burpees
– max rep hang power snatch
– max rep hand stand push up
– max rep hang power clean
– max rep pull up

rest1′ between rounds

STRENGHT

10′ skill double under
+
DEADLIFT

4×4 75%-80%
no mix grip !

WOD

EMOM 6′
6-8 thruster
7 burpees over the bar

rest 2′

every 30″ for 4′
A) 4 hang squat clean
B) 2 hang squat snatch