STRENGTH

SQUAT CLEAN

7×2

80+%

WOD

12′ AMRAP

5 chest to bar
10 2xkb stoh
15 2xkb front squat

STRENGTH

BACK SQUAT

4×5
80%

WOD

12′ EMOM

1′
3 power clean
3 front squat
3 stoh

2′
9 pull up
6 hspu
3 burpees

3′
3 power snatch
3 ohs
3 hang squat snatch

STRENGTH

PUSH PRESS
+
2xDB CURL

5×7+10

WOD

11′ AMRAP

12 1arm DB clean&jerk
40 du – 80 su
12 1arm DB hang power snatch
40 du – 80 su

CONDITIONING

E4MO4M
6 rounds

15 thruster
10 box jump
12 power clean
10 box jump over
9 power snatch
10 2xDB box step up over

STRENGTH

BENCH PRESS
WIDE GRIP BENT OVER ROW

4×5+8

80+%

WOD

6 ROUNDS
45″ on – 15″ off

7 thruster+max reps bar facing burpees
7 chest to bar+max reps wall ball

STRENGTH

POWER CLEAN
SQUAT CLEAN
PUSH PRESS

6×2+1+5

65+%

WOD

BARBELL CYCLING
alternate A1/A2
+
6′ EMOM

A1
15/12/9
hang power clean & jerk
(unbroken)

A2
15/12/9
squat clean
(unbroken)

6′ EMOM

1 8 over head squat
2 1-4 rope climb

STRENGTH

BEHIND THE NECK JERK

8×1-2

70+%
75″-90″ rest

WOD

4 ROUNDS FOR TIME
t.c. 12′

40 du – 80 su
9 mt 2xDB f.r. walking lunges
10 toes to bar/ring
9 mt 2xDB f.r. walking l unges
16 american swing

STRENGTH

BACK SQUAT

5×5

70%-80%

WOD

6 ROUNDS
90″ on – 30″ off

3 wall walk
3 power snatch (+1)
max reps bar facing burpees

every round add 1 power snatch

METABOLIC CONDITIONING

45″ on – 15″ off

16′ EMOM

1 burpees box jump
2 calories machine
3 DB snatches alt.
4 speed rope

rest 2′

16′ EMOM

1 2xDB box step up over
2 calories machine
3 2xDB hang c&j
4 speed rope

STRENGTH

CLEAN & JERK

1×3 70%
4×2 75%-85%
3×1 85+%

90″ rest

WOD

4 ROUNDS

30 du
20 DB snatch alt.
10 toes to bar

t.c. 14′

STRENGTH

CORE CIRCUIT

6+6 one leg v sit up
6 v sit up
6 hollow rock
3 strict ttb

WOD

13′ AMRAP

8 kb snatch
10 a. swing
12 goblet squat
200 mt run

STRENGTH

POWER SNATCH
+
HANG SQUAT SNATCH

8×1+1

WOD

FOR TIME

21 thruster
21 2xDB clean
21 v sit up
15 thruster
15 2xDB snatch
15 v sit up
9 2xDB devil press in cluster
9 2xDB box step up
9 v sit up