STRENGTH

PUSH PRESS +
WIDE GRIP BB BENT OVER ROW

4x 7+10

65+%

WOD

3 ROUNDS
3′ on 1′ off

100 du -150 su
10 clean & jerk
10 burpees over the bar
max reps power snatch

STRENGTH

PUSH PRESS

6x 3 70+%

WOD

FOR TIME
4 rounds
t.c. 16′

100 du-su
12 2xKB deadlift
6 power snatch
3 wall walk

STRENGTH

BACK SQUAT

5x 2 90%

WOD

16′ EMOM

1 plank
2 12 DB 1 arm clean&jerk + max reps DB box step up over
3 12 DB 1 arm hang p. snatch + max reps oh lunges
4 rest

STRENGTH

CLEAN & JERK

8 rounds

1 power clean
1 hang squat clean
2 front squat

WOD

FOR TIME

20 thruster
10 bar facing burpees
20 power clean
10 bar facing burpees
20 front squat
10 bar facing burpees
20 shoulder to over head
10 bar facing burpees

STRENGTH

DEADLIFT

3x 4 80-85%
1x 2-4 90%

WOD

2 INTERVALS

5′ AMRAP
6 1xkb clean & jerk
6 burpees
12 toes to bar

90″ rest

5′ AMRAP
6 1xkb snatch
6 burpees
60 du/su

STRENGTH

SNATCH COMPLEX

8 rounds

2 power snatch
1 squat snatch
1 over head squat

WOD

FOR TIME
t.c. 13′

5 ROUNDS
5 pull up
10 push up
15 sir squat
+
5 ROUNDS
6 hspu
8 DB snatch alt.
10 box jump

STRENGTH

beginner: HOW ROPE CLIMB
intermediate: ROPE CLIMB
advanced: LEGLESS ROPE CLIMB

6×3

WOD

QUARTEFINAL 2023

STRENGTH

HANG SQUAT CLEAN
+ SQUAT CLEAN

8x 1+1
70+%
60″ rest

WOD

FOR TIME
t.c. 14′

20 burpees pull up
30 ttb/ktc
40 DB snatches alt.
30 ttb/ktc
20 burpees pull up

STRENGTH

STRICT DIP +
BB BENT OVER ROW

4x 6-8+8

WOD

FOR TIME

21 snatch
21 pull up

15 snatch
15 chest to bar

9 snatch
9 bar muscle up

note: increase load in snatch

STRENGTH

DEADLIFT

4x 6
80-85%
2′ rest

WOD

20′ EMOM

0′-1′ 3 wall walk + strict pull up in remaining time
1′-2′ burpees touch
2′-3′ 3 1x DB devil press + DB box step up over
3′-4′ rest

STRENGTH

HANG SQUAT SNATCH
+ SQUAT SNATCH

8x 1+1
70+%
60″ rest

WOD

2 INTERVALS

5′ AMRAP
4 thruster
8 pull up
12 box jump

2′ rest

5′ AMRAP
6 clean & jerk
12 toes to bar
18 wall ball

STRENGTH

(SQUAT) CLEAN & JERK

7x 1 @70+%

WOD

11′ AMRAP

15 pull up
12 deadlift
9 hand stand push up