STRENGHT

CLEAN PULL UNDER

6×3 max 30%

WOD

8 ROUNDS

10 DB hang power snatch
10 DB over head reverse lunges
40 du / 80 su

work one arm for round
C.T. 20′

STRENGHT

1 RM of deadlift

in 15′

WOD

TEAM WOD
team of 2

60 deadlfit
30 burpees over the bar
60 front squat
30 burpees over the bar
60 push press
30 burpees over the bar

in remaining time max rep of
SYNCRO PULL UP

STRENGHT

EMOM 9′

A) 4 burpees box jump over
B) 3 squat clean
C) 4 front rack lunges

WOD

E2MO2M
5 rds

7 thruster
7 burpees
7 pull up (5 chest to bar – 2 bar muscle up)

STRENGHT

CLEAN PRACTICE
6 rounds

1 hang power clean (above the knee)
1 hang power clean (below the knee)
1 squat clean

WOD

FOR TIME
3 rounds

7 hang power clean
7 hand stand push up
400 mt run

STRENGHT

FIND 1RM OF SQUAT CLEAN

in 10′

WOD

FOR TIME

in a window of 3′
15 clean & jerk (60% of 1RM)

2′ rest

AMRAP 3′

10 deadlift
6 burpees over the bar

STRENGHT

SNATCH PRACTICE
6 ROUNDS

1 hang power snatch (above the knee)
1 hang power snatch (below the knee)
1 power snatch

WOD

4 ROUNDS FOR TIME

12 db shoulder to over head
12 db hang squat snatch
12 db devil press

STRENGHT

EMOM 12′

1) 7 power snatch

2) 20 du / 40 su
plank in remaining time

WOD

FOR TIME

50 du / 100 su
60 – 40 – 20 american swing
20 – 40 – 60 v sit up

WOD

“MURPH”
c.t. 50′

1 mile run (1600 mt run)
100 pull up
200 push up
300 air squat
1 mile run (1600 mt run)

you can wear a vest 10/6 kg

STRENGHT

STRICT CHIN UP
6 x 4

WOD

qualifier “october challenge”

21 – 15 – 9
burpees box jump over
squat clean
toes to bar / knees to chest

STRENGHT

SQUAT SNATCH
5×3

from empty bar to 50%
2″ pause in bottom position

WOD

FOR TIME

10 – 8 – 6 – 4 – 2
hang power snatch
20
deadlift
150 mt run

STRENGHT

EMOM 8′

10 air squat
6 push up

every minute +2 reps of squat

WOD

FOR TIME

50 db snatch (alternated)
40 db front rack lunges
30 db hang clean (15/arm)
20 db shoulder to over head (10/arm)
10 one db devil press (5/arm)

STRENGHT / SKILL

HAND STAND

• position
• kipping hand stand push up 3 x 15″ work 15″ rest
• strict hand stand push up
• walk
  
  

WOD

1A + 1B

2A

AMRAP 5′

7 power snatch
14 tuck sit up
21 du / 42 su

rest 3′

2B

in 5′ window

find 1RM of SQUAT CLEAN