STRENGTH

FIND 1 RM OF SQUAT CLEAN

in 15′ window

WOD

2 intervals

5′ AMRAP
8 burpees touch
8 toes to bar
8 box jump over

90″ rest

5′ AMRAP
25 du-50 su
8 DB snatch alt.
8 hand stand push up

STRENGTH

POWER SNATCH
+
OVER HEAD SQUAT

3x 3+2
3x 2+2
3x 1+3

WOD

10′ AMRAP

1-2-3-4-5-…
wall walk
2-4-6-8-10-..
squat clean
50 du – 100 su

WOD

8 INTERVALLS

4′ AMRAP
9 thruster
9 bar facing burpees

60″ rest

4′ AMRAP
7 clean & jerk
9 pull up

60″ rest

4′ AMRAP
5 squat snatch
9 hand stand push up

60″ rest

4′ AMRAP
7 over head squat
3 bar muscle up

2′ rest

STRENGTH

SQUAT SNATCH

4×3

WOD

16′ AMRAP

IN TEAM OF 2

30 push up
40 deadlift
50 cal row
60 wall ball

STRENGTH

1 RM of BACK SQUAT

in 17′ window

WOD

FOR TIME
9′ t.c.

100 du -> 130 su
20 deadlift
75 du -> 110 su
15 power clean
50 du -> 75 su
10 hang squat clean

at beginning of each minute perform 3 bar facing burpees

STRENGTH

POWER CLEAN +
HANG SQUAT CLEAN

6x 3+1
start from 70% of squat clean

WOD

5 ROUNDS FOR TIME

12 box jump
12 DB snatch alt.
6 burpees box jump over
12 american swing
50 du -> 100 su

STRENGTH

DEADLIFT

2x 4 65-75%
2x 3 70-80%
3x 2 80+%

WOD

11′ AMRAP

18 front squat
9 hand stand push up
9 power snatch
3 wall walk

STRENGTH

POWER SNATCH

6×3
go touch and go
2″ pause in catch position on first rep

WOD

12′ AMRAP

50 double under 100 su
10 squat clean
20 V sit up
30 wall ball

STRENGTH

SIT UP CIRCUIT

6+6 kb drag
6+6 plank push up
4 dragon sit up
4 russian v up

WOD

TEAM OF 2
3 rounds

30 wall ball I go you go
20 deadlift (relay)
10 shuttle run syncro

STRENGTH

DEADLIFT

6x 4

75+%

WOD

12′ AMRAP

15 thruster
12 box jump
9 hang power clean
6 chest to bar

STRENGTH

BACK SQUAT

4x 7

70%

WOD

FOR TIME

21-15-9
DB push press
goblet squat

15-12-9
DB snatch alt.
DB facing burpees

12-9-6
DB devil press
ttb

STRENGTH

STRICT PULL UP +
STRICT TTB

5x 4+4
adv. alter pull up and ttb

WOD

4 INTERVALLS

2′ AMRAP
cal row

30″ rest

2′ AMRAP
12 american swing
7 hand stand push up

30″ rest