STRENGTH

POWER CLEAN +
SQUAT CLEAN

8×1+1

WOD

12′ AMRAP

5 ctb
10 hspu
15 front squat

STRENGTH

DEADLIFT

4/8/4/8/4
70+%/80+%

WOD

3 ROUNDS

8 clean&jerk
30 du/60 su
20 wall ball
15 box jump over

STRENGTH

SQUAT SNATCH

2×3 65%-75%
3×2 70%-80%
3×1 80+%

WOD

4 INTERVALS

3′ WINDOW
500 mt row
10 burpees over the row
max reps of x2DB oh walk. lunges

1′ rest

3′ AMRAP
40 du/su
8 front squat
6 bar facing burpess
8 ttb/12 ktc

1′ rest

STRENGTH

STRICT PRESS +
1 ARM DB ROW

4×6+12

WOD

16′ EMOM
50″ on – 10″ off

1 burpees
2 6 pull up + 2xDB box step up over
3 6 power clean + hspu
4 rest

STRENGTH

PUSH PRESS
+
STRICT PULL UP

5×7+3
65+%

WOD

3 ROUNDS FOR TIME

12 2xKB deadlift
10 KB box step up over
8 power clean
3 wall walk

STRENGTH

CLEAN & JERK

2×3 70%-80%
3×2 75%-85%
3×1 85+%

WOD

12′ EMOM

1 21 russian swing
2 15 ttb -> 20 ktc
3 9 burpees box jump over

STRENGTH

BACK SQUAT

6×3
70+%

3″ pause on first rep

WOD

18′ EMOM

1 12 deadlift
2 12 bar facing burpees
3 rest

STRENGTH

SEGMENT SNATCH
+
SNATCH W/PAUSE

8×1+1

WOD

FOR TIME

65 goblet squat
50 du -100 su
25 v sit up
40 front rack lunges
50 du – 100 su
25 v sit up
25 front squat
50 du – 100 su
25 v sit up

DAY ONE

UPPER BODY

4 ROUNDS

8/side DB triceps extension
12 barbell skull crusher
8/side 2xDB spider curl incline bench
6/side DB triceps back extension

90″ rest between rounds

DAY TWO

ABS CIRCUIT

5 ROUNDS

30″ KB plank pass through
15″ rest
30″ push up + knee to elbow
15″ rest
30″ KB russian swing
15″ rest
30″ L sit position bar hold

WOD

3 SET

2 ROUNDS
70-seconds Run for distance
20-seconds rest
70-seconds BikeErg for calories
20-seconds rest
70-seconds Row for calories
20-seconds rest

Rest 3-minutes between sets

STRENGTH

HANG SQUAT SNATCH

7×2

80+%

WOD

5 ROUNDS
t.c. 16′

9 hspu
7 clean (85/55)
5 bar muscle up

STRENGTH

DEADLIFT

6×4

80+%

WOD

8 ROUNDS
t.c. 16′

10/8 calories
10 wall ball
5 toes to bar