STRENGHT

MUSCLE CLEAN
+
PUSH PRESS

5 x 2+1 80% of push press
3 x 1+1 90% of push press

WOD

FOR TIME

100 tuck sit up
then 3 ROUNDS
12 box jump
8 hand stand push up
10 deadlift @100/65
cash out
50 toes to bar

STRENGHT

BACK SQUAT

3×4 75%
2×2 85%-90%
3×1 95%

WOD

AMRAP 11′

7 hang power snatch
10 over head squat
7 1arm DB devil press
10 1arm DB over head lunges

STRENGHT

4 ROUNDS

6+6 kb press from lungee position
10+10 db rotational row
8 rings dip (strict or kip)
8+8 kb bulgarian deadlift

WOD

9′ EMOM

A 12 american swing
3 high box jump

B 12 thruster
amrap deadlift

C 6 power snatch
amrap wall ball

STRENGHT

PUSH JERK

3×5 60%
3×3 75 %
3×1 85%

2″ pause in catch positione

WOD

FOR TIME

100 – 80 – 60 – 40 – 20
double under
20 burpee

STRENGHT

SNATCH SHRUG

2×3 100%
2×2 110%
3×1 120%

WOD

FOR TIME

2 – 4 – 6 – 8 -10
thruster
12 box jump over
5 DB one arm devil press

STRENGHT

SKILL

pull up (kipping-butterfly)
chest to bar
bar muscle up

WOD

3 ROUNDS
amrap 4′

7 power clean
7 toes to bar
7 hand stand push up

1′ rest

7 hang power clean
7 toes to bar
7 push press

1′ rest

7 squat clean
7 toes to bar
7 push jerk

STRENGHT

DEADLIFT

6 x 3 75-% – 85%

WOD

FOR TIME

80/65 cal row (55/45 cal bike – 70/60 cal ski)
70 wall ball
60 kb snatch
50 goblet squat
40 knees to elbow
30 push up
20 deadlift @80/60

WOD

OPEN 21.3

STRENGHT

SNATCH HIGH PULL

2 ROUNDS @ 80% of 1 RM of snatch
3 snatch high pull
1 squat snatch
1 over head squat

2 ROUNDS @90% of 1 RM of snatch
3 snatch high pull
1 squat snatch
1 over head squat

2 ROUNDS @100% of 1 RM of snatch
3 snatch high pull

WOD

4 ROUNDS

20 cal row (14 cal bike – 16 cal ski)
8 hang power clean
8 pull up
8 burpee over the bar

STRENGHT

12′ EMOM

A 12 cal bike + amrep wall ball
B 16 russian twist + 10 diamond push up
C 8 shoulder to over head + 6 box jump over

only A is e2mo2m

WOD

AMRAP 2′
4 rounds

8 squat clean&jerk
8 tuck sit up

45″ rest

start from the last rep of previous round

STRENGHT

6 ROUNDS

4 KB swing
4 KB clean
3 KB push press
2 KB snatch

work with double KB

WOD

AMRAP 13′

8 power snatch
10 DB box step up over
8 thruster
15 push up

STRENGHT

HIGH PULL COMPLEX

2 ROUNDS @80% of 1 RM of clean
3 clean high pull
1 squat clean
1 front squat

2 ROUNDS @90% of 1 RM of clean
3 clean high pull
1 squat clean
1 front squat

2 ROUNDS @110% of 1 RM of clean
3 clean high pull

WOD

FOR TIME

100 du / 150 su
3 RDS
10 deadlift
6 hand stand push up
2 RDS
20 KB snatch
12 toes to bar
100 du / 150 su