STRENGHT

BALANCE SNATCH
+
DROP SNATCH

6 x 2+1

WOD

AMRAP 15′

3 ROUNDS

30 box jump
20 front squat
10 power snatch

in remaining time
max rep of push up

STRENGHT

SEATED STRICT PRESS
+
DB ROW

1 x 12 10 8 8+
+
4 x 8

SKILL

TOES TO BAR
+
PULL UP

ADVANCED

emom 9′

3 pull up
3 ttb

unbroken

STRENGHT

EMOM 9′

2 hang squat clean

WOD

FOR TIME
21-15-9-15-21

DB snatch
DB goblet squat

after each round 30 DU/60 SU

STRENGHT

EMOM 7′

3 thruster
3 burpees over the bar

WOD

FOR TIME

75 power clean

every drop permorm 15 push up + 15 tuck sit up

TEAM WOD

STRENGHT

DEADLIFT

5×4 75%

WOD

AMRAP 13′

15 push up
20 wall ball
30 kb snatch

STRENGHT

SNATCH PULL UNDER

6×3 max 30%

WOD

4 ROUNDS

200 mt run
6 hang squat snatch
8 pull up
12 ttb / 20 knees to chest

C.T. 15′

WOD

EMOM 20′

1′) 20 american swing
2′) 4 power snatch + 4 over head squat
3′) 4 clean&jerk + 6 front squat
4′) 30 speed rope + 30 du/su + max rep speed rope

15′ STRETCHING POST WOD

STRENGHT

STRICT PULL UP
+
KIPPING PULL UP

adv. 4 + 8
inter. 4 + 8 with band
beg. 8 jump pull up + 8 kipping

WOD

3 ROUNDS

21 box jump
21 deadlift
21 sit up
11 burpees

C.T. 17′

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)