STRENGHT

POWER SNATCH tn’go

8×2 60%-75%

WOD

FOR TIME

3 ROUNDS

15 pull up
15 V-sit up

3 ROUNDS

8 power snatch
20 du / 40 su

STRENGHT / SKILL

HAND STAND PUSH UP

kipping hspu 6×6
strict hspu 6×3

WOD

2 ROUNDS

AMRAP 3′

15 hang squat clean & jerk
max reps sit up in remaining time

rest 1′

AMRAP 3′

4+4 kb floor press
8 kb step up over
max reps tuck sit up in remaining time

rest 1′

STRENGHT

EMOM 9′

2 squat snatch

WOD

FOR TIME
21-18-15-12-9-6-3

wall ball
american swing
sit up

STRENGHT

BALANCE SNATCH
+
DROP SNATCH

6 x 2+1

WOD

AMRAP 15′

3 ROUNDS

30 box jump
20 front squat
10 power snatch

in remaining time
max rep of push up

STRENGHT

SEATED STRICT PRESS
+
DB ROW

1 x 12 10 8 8+
+
4 x 8

SKILL

TOES TO BAR
+
PULL UP

ADVANCED

emom 9′

3 pull up
3 ttb

unbroken

STRENGHT

EMOM 9′

2 hang squat clean

WOD

FOR TIME
21-15-9-15-21

DB snatch
DB goblet squat

after each round 30 DU/60 SU

STRENGHT

EMOM 7′

3 thruster
3 burpees over the bar

WOD

FOR TIME

75 power clean

every drop permorm 15 push up + 15 tuck sit up

TEAM WOD

STRENGHT

DEADLIFT

5×4 75%

WOD

AMRAP 13′

15 push up
20 wall ball
30 kb snatch

STRENGHT

SNATCH PULL UNDER

6×3 max 30%

WOD

4 ROUNDS

200 mt run
6 hang squat snatch
8 pull up
12 ttb / 20 knees to chest

C.T. 15′

WOD

EMOM 20′

1′) 20 american swing
2′) 4 power snatch + 4 over head squat
3′) 4 clean&jerk + 6 front squat
4′) 30 speed rope + 30 du/su + max rep speed rope

15′ STRETCHING POST WOD

STRENGHT

STRICT PULL UP
+
KIPPING PULL UP

adv. 4 + 8
inter. 4 + 8 with band
beg. 8 jump pull up + 8 kipping

WOD

3 ROUNDS

21 box jump
21 deadlift
21 sit up
11 burpees

C.T. 17′