STRENGTH

CLEAN COMPLEX

6x
1 hang squat clean
1 squat clean
3 front squat

start from 60% of squat clean

WOD

9′ AMRAP

3+ power clean
7 hand stand push up
20 du

+1 power clean after every round

STRENGTH

METCON

E2MO2M
5 set

20 du -> 40 su
10 thruster (unbroken)
8 bar facing burpees

WOD

in team of 2
t.c. 12′

200 wall ball (igyg)

every break perform 7 burpees over the partner

STRENGTH

PUSH PRESS +
POWER JERK

4x 4+1

90″ rest
start from 70% of push press

WOD

4 INTERVALS

4′ AMRAP
9 cal row
9 2x KB clean

60″ rest

4′ AMRAP
6 2x DB devil press
30 du

60″ rest

STRENGTH

SQUAT SNATCH

find in 13′ 1 rep max

WOD

11′ AMRAP

9 toes to bar
7 push press
5 bar muscle up
3 bar facing burpees

STRENGTH

HANG POWER CLEAN
SQUAT CLEAN
THRUSTER

6X 2+1+1

90″ rest

WOD

8 ROUNDS
t.c. 15′

4 hspu
8 DB snatch alt.

every 2′ starting from 0.00 perform 4 shuttle run

STRENGTH

FRONT SQUAT

6x 3

2″ pause in bottom position
80+%

WOD

FOR TIME
t.c. 13′

40 box jump over
30 american swing
20 pull up
10 hang power snatch
20 pull up
30 american swing
40 box jump over

STRENGTH

PUSH PRESS

find in 9′ 3RM of push press

3x 3 @90% of H3

WOD

2 ROUNDS

12-9-6
bar facing burpees
1° round power clean
2° round power snatch

STRENGTH

POWER CLEAN & JERK

6x 3+1

65+%

WOD

12′ AMRAP

10 thruster
10 box jump over to step down

SKILL

JUMP ROPE

-single under
-double unders
-crossover
-double unders cross over

WOD

FOR TIME
t.c. 18′

12/9/6/3
wall walks
30 DB snatch alt.
15 chest to bar -> pull up

from french throwdown 2023

STRENGTH

DEADLIFT

8×3

70+%

WOD

4 ROUNDS FOR TIME
t.c. 13′

21 push up
15 Kb snatch
12 hang power clean
6+6 front rack bb lunges (no walking)

STRENGTH

PUSH PRESS
+
STRICT CHIN UP

4x 7+AMAP

WOD

4 ROUNDS FOR TIME

5 squat snatch
10 bar facing burpees
15 pull up
100 du – su

STRENGTH

BACK SQUAT

5x 4 80+%

WOD

12′ AMRAP

200 mt run
12 deadlift
9 hang power clean
6 shoulder to over head