STRENGHT

SQUAT CLEAN&JERK
tn’g

3×3 70%-80%
3×2 75%-85%
3×1 80%-90%

WOD

FOR TIME
20 rounds

5 db/kb thruster
15 du/30 su

STRENGHT

SKILL

pull up (kipping/butterfly)
bar/ring muscle up

WOD

FOR TIME
3 rounds

21 – 15 – 9
db snatch
db over head lunges
21 cal row

STRENGHT

1 RM DEADLIFT

find in 15′ 1 RM of deadlift

WOD

2xAMRAP 4′

A
21 box jump over
15 american swing
9 shoulder to over head

rest1′

B
15 burpee over the bar
9 american swing
6 shulder to over head

STRENGHT

BACK SQUAT
+
STRICT PRESS

4×7+3

start at 70%

120″ rest

WOD

AMRAP 10′

12 power clean
9 push up/9 toe to bar
25 du/50 su

alternate push up and toe to bar at every round

STRENGHT

SNATCH BALANCE
+
OVER HEAD SQUAT

6 x 2+1

90″ rest

WOD

FOR TIME
t.c. 13′

buy in 1300 mt row
21 – 15 – 9
db snatch
hand stand push up
cash out 1300 mt row

WOD

AMRAP 20′

2 ROUNDS of DT 70/47.5
(12 deadlift + 9 hang power clean + 6 stoh)
6 ROUNDS of CINDY
(5 pull up + 10 push up + 15 air squat)

STRENGHT

BACK SQUAT

2 x 6 60%
3 x 3 75%*
3 x 2 85%
2 x 1 90%

*2″ pause in bottom position on first rep

90″ rest

WOD

E2MO2M
6 set

8 box jump over
6 power snatch 40/30
6 american swing 24/16

every set add 2 box jump + 1 power snatch

STRENGHT

12′ GYMNASTIC SKILL

-pull up
-bar muscle up
-ring muscle up
-toes to bar
-double under

WOD

3 x 4′ AMRAP

12 power clean 70/50
25 du-50 su

rest1 ‘

9 squat clean 70/50
25 du-50 su

rest 1′

6 clean&jerk 70/50
25 du-50 su

STRENGHT

DEADLIFT

4 x 10 60%-75%

rest 2′

WOD

FOR TIME
t.c. 13′

60 wall ball
10 burpees
40/32 cal row – 30/20 cal bike
10 burpees
20 power snatch 50/35
10 burpees

STRENGHT

KB COMPLEX
4 rounds

3+3 kb around the world
3+3 kb around the world catch in lunges
6 snatch in reverse lunges
3 squat jerk

no rest between

WOD

AMRAP 10′

25 du – 50 su
8 2xDB/KB thruster
25 du – 50 su
8 2xDB/KB deadlift

STRENGHT

10′ SKILL DU

STRICT CHIN UP
+
BARBELL ROW REVERSE GRIP

6×3-5+8-12

WOD

AMRAP

AMRAP 5′
12 deadlift
9 pull up
12 box jump
9 hand stand push up

REST 2′

AMRAP 3′
3 hang power snatch
3 over head squat
3 burpees over the bar

STRENGHT

SNATCH PULL UNDER

4×3

POWER SNATCH Tn’g
+
OVER HEAD SSQUAT

4×3+2 70%

WOD

FOR TIME

buy in 40/30 cal row
6 ROUNDS
7 hang power clean
7 front squat