STRENGTH

STRICT PULL UP
+
DIP HORN

4x 8+4

WOD

13′ AMRAP

4/8/12
shuttle run
front squat
burpees over the bar

STRENGTH

DEADLIFT

4 @ 80-82%
4 @ 82-84%
4 @ 84-86%
2-4 @ 86-88%

WOD

FOR TIME
t.c. 15′

100 du
20 hang power snatch
4 wall walks

100 du
20 thruster
4 wall walks

100 du
20 hang clean&jerk
4 wall walks

STRENGTH

BACK SQUAT

find in 10′ 4 RM (H4)

2x 3 80% of H4

WOD

FOR TIME
t.c. 15′

60 wall ball
60 knees to elbow
30 burpees
60 pull up
60 wall ball

STRENGTH

SQUAT SNATCH

6x 1 65-75% 75″ rest
3x 1 75-90% 60″ rest

WOD

FOR TIME
t.c. 17′

84 du
42 push up
6 rope climb

60 du
30 push up
4 rope climb

36 du
18 push up
2 rope climb

WOD

23.3

STRENGTH

STRENGTH CONDITIONING

10 power snatch UNBROKEN
10 over head squat UNBROKEN
10 clean&jerk UNBROKEN

rest as need b/t mouvements and rounds

WOD

2 INTERVALS

6′ EMOM
1 60 du -> 100 su
2 6 shuttle run + amrap thruster

90″ rest

6′ EMOM
1 15 hspu
2 15 push up + 15 air squat

STRENGTH

CLEAN COMPLEX
8 rounds

1 hang squat clean
1 squat clean
1 push jerk

WOD

12′ AMRAP

10 front squat
8 DB devil press
10 shoulder to over head
8 bar facing burpees

STRENGTH

BACK SQUAT

2x 5 70%
3x 4 80%
2x 3 85+%

WOD

4 ROUNDS FOR TIME

35 du -> 70 su
15 toes to bar
12 DB box step up over
9 burpees touch

STRENGTH

ABS CIRCUIT

20/side palloff press
20/side KB side rise
20 plank jack
10 candlestick jump roll up

5 ROUNDS

WOD

4 ROUNDS
every 4′

21 wall ball
15 american swing
9 pull up
3 squat snatch

STRENGTH

CORE CIRCUIT

20/side pallof press
20/side KB rise side
20 plank jack
10 candlestick roll up jump

5 rounds

WOD

OPEN 23.2

STRENGTH

BACK SQUAT

8x 3
80+ %

90″ rest

WOD

FOR TIME

50 du -> 100 su
21 – 15 – 9
2x DB thruster
box jump
DB snatch

STRENGTH

SNATCH COMPLEX

6 rounds

1 hang squat snatc
2 squat snatch
3 ohs

NO DROP the bar

WOD

8 ROUNDS FOR TIME

10 tuck sit up
8 wall ball
6 power clean
4 chest to bar