STRENGHT

SNATCH COMPLEX

8 ROUNDS

1 deadlift (snatch grip)
1 hang squat snatch
1 balance snatch
1 squat snatch

rest 90″

WOD

3 ROUNDS
amrap 4′

4 one arm devil press
8 box jump over
12 DU (x2 SU)

rest 1′ b/w

WOD

EMOM 20′

A) 3/5 thrster + 6/10 toes to bar
B) 10 burpee
C) 3/5 power snatch + 6/10 pull up
D) rest

STRENGHT

STRICT CHIN UP
+
STRICT RINGS DIP

6×4+4

rest 90″

WOD

“DIANA”

21 – 15 – 9
deadlift (100/70)
hand stand push up

STRENGHT

CLEAN (SQUAT) & JERK

3×3 70% 1′ rest b/w
3×2 80% 75″ rest b/w
3×1 85%+ 90″ rest b/w

WOD

IN 9′

21 – 15 – 9

american swing
goblet squat
V-sit up
sumo deadlift high pull

in remaining time MAX REPS of SHOULDER TO OVER HEAD

STRENGHT

POWER SNATCH

3×3 65%
3×1 75% 2″ rest in catch position

rest 90″

WOD

AMRAP 12′

6 hang power snatch
6+6 DB hang clean & jerk
6 burpee
18 DU (su x2)

STRENGHT

POWER CLEAN

3×3 75%
3×2 85%+

rest 90″

WOD

AMRAP 13′

9 hang power clean
7 front squat
5 toes to bar

every 2 rounds + 3 toes to bar

STRENGHT

SKILL

PULL UP
CHEST TO BAR
BAR MUSCLE UP

WOD

FOR TIME

21 – 18 – 15 – 12 – 9

thruster
tuck sit up

C.T. 13′

STRENGHT

DEADLIFT

4x 4/4/3/3

75%/85%

rest 2′

WOD

FOR TIME

28 – 25 – 22 – 19 – 16 – 13

over head lunges
du (su x2)
american swing

C.T. 16′

STRENGHT

PUSH PRESS

6×4

70% of push jerk

WOD

FOR TIME
5 rounds

2/3 bar muscle up / 7 pull up
10 deadlift 100/70
15 burpee over the bar

C.T. 20′

STRENGHT

STRICT PULL UP

4 ROUNDS of

3 low half strict pull up
3 high half strict pull up
3 strict pull up

rest 90″

WOD

FOR TIME
c.t. 18′

100 american swing
80 sit up
60 wall ball
40 push up
20 burpee

STRENGHT

EMOM 9′

3 ROUNDS
3 burpee
3 squat clean
every round + 1 squat clean

3 ROUNDS
3 burpee
3 toes to bar
every round +1 toes to bar

3 ROUNDS
3 burpee
3 squat snatch
every round + 1 squat snatch

WOD

3 ROUNDS

400 mt run
21 pistol squat (weighted)
15 power snatch
9 hand stand push up

STRENGHT

FRONT SQUAT

6×3 70%

rest 90″

WOD

AMRAP 10′

9 thruster
35 du