STRENGHT

SNATCH PRACTRICE

1 power snatch (2″ pause in bottom position)
4 balance snatch

work from empty bar to 40% of 1RM

WOD

“FRAN”
c.t. 9′

21 – 15 – 9

thruster
pull up

WOD

FOR TIME
c.t. 30′

4 ROUNDS

20 db snatch (left arm)
20 db step up (left arm)
10 burpees over the db
20 db snatch (right arm)
20 db step up (right arm)

STRENGHT

EMOM 9′

3 burpees
1 power snatch

WOD

FOR TIME
2 ROUNDS

AMRAP 2′

15 power snatch
max rep V- sit up

rest 1′

AMRAP 2′

20 clean & jerk
max rep V-sit up

STRENGHT

KB CIRCUIT
4 x 1+1

3 one arm swing
3 one arm clean
3 one arm thruster
3 one arm snatch
3 one arm push press

WOD

FOR TIME
c.t. 14′

20 push jerk
20 box jump
15 pull up
20 push jerk
30 box jump
15 pull up
20 push jerk
40 box jump
15 pull up

WOD

FOR TIME
c.t. 27′

10 – 9 – 8 – 7 – 6
squat clean
20 – 18 – 16 – 14 – 12
burpees pull up (burpees touch scaled)
30 – 27 – 24 – 21 – 18
double unders (single under x2)

STRENGHT

DEADLIFT
5 x 4

work until 80%

WOD

AMRAP 12′

10 deadlift
20 air squat
30 tuck sit up

STRENGHT

8 ROUNDS

1 squat clean
1 hang squat clean
1 jerk

WOD

FOR TIME
c.t. 17′

40 wall ball
5 squat snatch
30 wall ball
4 squat snatch
20 wall ball
3 squat snatch
10 wall ball
max rep of squat snatch in remaining time

WOD

“EMILY”
6 ROUNDS

30 du – 60 su
15 pull up
30 air squat
100 meter sprint

2′ rest

SKILL/STRENGHT

PULL UP

1′ max rep
1’rest

EMOM 5′
60% or RM

WOD

6 x 2′ AMRAP

A
10 thruster
in remaining tima max rep of toes to bar

1′ rest

B
100 meter run
in remaining time max rep of squat clean

STRENGHT

8 ROUNDS

1 power snatch
1 hang squat snatch

WOD

6 ROUNDS

6 shoulder to over head
12 V- sit up
12 DB snatch (6+6)
12 sumo deadlift high pull

SKILL/STRENGHT

HAND STAND PUSH UP

1′ max rep
1′ rest

EMOM 5′
60% of RM

WOD

AMRAP 15′

10 one arm squat jerk
20 american swing
every 3′
5 burpees
15 air squat

STRENGHT

DEFICIT DEADLIFT
4×4

TEAM WOD

4 ROUNDS

20 pull up
30 air squat
20 hang power clean
30 burpees