STRENGHT

CLEAN PRACTICE
6 rounds

1 hang power clean (above the knee)
1 hang power clean (below the knee)
1 squat clean

WOD

FOR TIME
3 rounds

7 hang power clean
7 hand stand push up
400 mt run

STRENGHT

FIND 1RM OF SQUAT CLEAN

in 10′

WOD

FOR TIME

in a window of 3′
15 clean & jerk (60% of 1RM)

2′ rest

AMRAP 3′

10 deadlift
6 burpees over the bar

STRENGHT

SNATCH PRACTICE
6 ROUNDS

1 hang power snatch (above the knee)
1 hang power snatch (below the knee)
1 power snatch

WOD

4 ROUNDS FOR TIME

12 db shoulder to over head
12 db hang squat snatch
12 db devil press

STRENGHT

EMOM 12′

1) 7 power snatch

2) 20 du / 40 su
plank in remaining time

WOD

FOR TIME

50 du / 100 su
60 – 40 – 20 american swing
20 – 40 – 60 v sit up

WOD

“MURPH”
c.t. 50′

1 mile run (1600 mt run)
100 pull up
200 push up
300 air squat
1 mile run (1600 mt run)

you can wear a vest 10/6 kg

STRENGHT

STRICT CHIN UP
6 x 4

WOD

qualifier “october challenge”

21 – 15 – 9
burpees box jump over
squat clean
toes to bar / knees to chest

STRENGHT

SQUAT SNATCH
5×3

from empty bar to 50%
2″ pause in bottom position

WOD

FOR TIME

10 – 8 – 6 – 4 – 2
hang power snatch
20
deadlift
150 mt run

STRENGHT

EMOM 8′

10 air squat
6 push up

every minute +2 reps of squat

WOD

FOR TIME

50 db snatch (alternated)
40 db front rack lunges
30 db hang clean (15/arm)
20 db shoulder to over head (10/arm)
10 one db devil press (5/arm)

STRENGHT / SKILL

HAND STAND

• position
• kipping hand stand push up 3 x 15″ work 15″ rest
• strict hand stand push up
• walk
  
  

WOD

1A + 1B

2A

AMRAP 5′

7 power snatch
14 tuck sit up
21 du / 42 su

rest 3′

2B

in 5′ window

find 1RM of SQUAT CLEAN

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