STRENGHT

CLEAN ACCESSORIES

deadlift
+
hang power clean

6 x 2+6

rest 90″

WOD

FOR TIME

3, 6, 9, 12, 15
deadlift
pull up/chest to bar

THEN

15, 12, 9, 6, 3
burpee over the bar
toes to bar (knees to chest)

STRENGHT

POWER SNATCH

6 x 3
2″ pause in catch position

rest 90″

WOD

FOR TIME
4 rounds

10 DB snatch
10 DB shoulder to over head
5 DB one arm devil press box step up over

FLOW: left arm, right arm, left arm, right arm

STRENGHT

BACK SQUAT

7 x 3
work only at 80%

rest 60″

WOD

AMRAP 13′

6 squat clean
9 push up
12 pull up

every 2 rounds add 2 reps of squat clean

STRENGHT

SNATCH ACCESSORIES

back neck push press
+
over head squat

6 x 2+3

rest 90″

WOD

EMOM 5′

american swing + burpee

REST 90″

AMRAP 4′

4 hang power clean
6 front squat
12 tuck sit up

REST 90″

EMOM 5′

american swing + burpee

NOTE: in the minute do the same reps of american swing and burpee, the number can change during the rounds but not in the same minute.

STRENGHT

SNATCH HIGH PULL

4×3 110%

rest 2′

WOD

FOR TIME

4 ROUNDS

21 KB snatch
200 mt run
9 hand stand push up

STRENGHT

BACK SQUAT

4×5/5/4/4
first set at 75%

rest 90″

WOD

AMRAP 11′

IN A 9′ WINDOW AMRAP OF

8 shoulder to over head
10 DB step up over

REST 2′

AMREP 2′

max rep double under (or single under)

STRENGHT

DEADLIFT

5×4 75%
touch and go

rest 90″

WOD

FOR TIME

3 ROUNDS

15 box jump
3 squat snatch

2 ROUNDS

12 box jump over
6 power snatch

1 round

9 burpees box jump over
3 hang squat snatch

STRENGHT

HANG SQUAT CLEAN

5×3 70+%

rebounce for advanced

rest 90″

WOD

FOR TIME

3 ROUNDS

21 – 15 – 9
power clean – squat clean – clean&jerk
12 V sit up
9 – 6 – 2
pull up – chest to bar – muscle up
6 burpees over the bar

STRENGHT

FRONT SQUAT

6×2 85%-90%

rest 90″

WOD

AMRAP 12′

12 american swing
12 tuck sit up

every 2 rounds add 4 reps of american swing

WOD

EMOM 30′

from 0:00 to 5:00 EMOM
6-10 pull up/chest to bar
1-3 bar/ring muscle up

from 5:00 to 10:00 EMOM
5 squat clean

from 10:00 to 15:00 EMOM
6-12 toes to bar / knees to chest

from 15:00 to 20:00 EMOM
10-15 push up hands release

from 20:00 to 25:00 EMOM
5 shoulder to over head

from 25:00 to 30:00 EMOM
5 over head squat

STRENGHT

FRONT SQUAT

6×3 70%
2″ pause at last rep of evey set

rest 90″

WOD

FOR TIME

40 rounds

1 burpee
2 squat snatch
3 wall ball

STRENGHT

POWER CLEAN

2×2 60% 3×1 75%
2×2 75% 3×1 90%

rest 60″ between set
rest 90″ between rounds

WOD

FOR TIME

50 DB snatch
50 push up
40 DB over head lunges
40 push up
30 DB clean&jerk
30 push up
20 DB one arm devil press
20 push up