STRENGTH

BACK SQUAT

6×4
75+%

WOD

14′ EMOM

min 1- 2 power clean+1 jerk
min 2- 10 burpees over the bar

STRENGTH

PUSH PRESS
+
BENT OVER ROW

4×7+12

WOD

4 ROUNDS

50 du
25 hands release push up
15 deadlift

t.c. 13′

STRENGTH

SQUAT SNATCH

6×3

WOD

12 ROUNDS

7 bb sdhp
12 push up

STRENGTH

BARBELL BOX STEP UP

4×8

WOD

EVERY 3′ FOR 4 RDS

9 mt 2xdb f.r. walking lunges
12 deadlift
9 pull up
6 ttb
9 mt 2xdb f.r. walking lunges

STRENGTH

BACK SQUAT

3×5 70%
3×3 80%

WOD

FOR TIME

100 du buy in
3 rounds
7 power snatch
7 ohs
12 wall ball
100 du cash out

STRENGTH

STRICT CHIN UP
+
BB BENT OPVER ROW
sup. grip

5×5+10

WOD

13′ AMRAP

200 mt run
12 hang power clean
9 hspu
6 chest to bar

STRENGTH

BARBELL CIRCUIT
5 rounds

1 power clean
2 front squat
2 stoh
1 squat clean

2′ rest

WOD

E2MO2M
6 rounds

18 a. swing
12 thruster
9 burpees over the bar

STRENGTH

SKILL

pull up
chest to bar
bar muscle up

WOD

” NATE “

20′ AMRAP
2 muscle up
4 hand stand up
8 a. swing

STRENGTH

POWER SNATCH

5×2
70+%

WOD

FOR TIME

100 du
12 thruster
9 bar facing burpees
12 cal

100 du
9 hang power clean
9 bar facing burpees
12 a. swing

100 du
6 squat snatch
9 bar facing burpees
12 pull up

STRENGTH

BACKK SQUAT

3×5 70%
3×3 80%

2′ rest

WOD

4 ROUNDS FOR TIME

9 deadlift
18 kb snatch
25 wall ball

STRENGTH

SQUAT CLEAN

3×3 70%
3×2 80%
3×1 80+%

90″ rest

WOD

13′ AMRAP

8 box jump
4 2x db hang snatch
8 box jump over
4 2x db devil press
8 2xdb box step up over
4 2xdb hang c&j

WOD

E2MO2M
3 rounds

0′-2′ 12 ghd sit up + 6 hang power snatch
2′-4′ 2 rope climb + 10 clean & jerk
4′-6′ cal machine
6′-8′ 5 pull up + 10 push up + 15 2kb front rack squat
8′-10′ 7 hang power clean + 12 burpees over the bar