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STRENGTH: SQUAT Clean

10min PREP

then

10Sets of (1x Squat Clean/ 1x Hang Squat Clean/ 1x HIGH Hang Squat Clean)

(work up in weight – Go Heavy)

WOD: 12min AMRAP of

500m ROW

HS Hold – 6x alt Shoulder Tabs

12x Ring Dips

18x KB Swings ( American 32/20)

CORE work: 2min of

3sec “Biep” Drill

Hollow 2 Tuck

STRENGTH: Push Press

5×12 (@50% – work on really extending your arms/shoulders)

inbetween Sets

10x Push Ups (wide stands)

10x alt. Bicep Curls (w. DB)

WOD: 3rds for time of

25x DBL KB Swing (24/16)

20x DBL KB Front Squat

15x Box Jumps

 

WOD) for time

10 – 20 – 30 – 40 – 50

DUs

5-10-15-20-25

Chin Ups

1-2-3-4-5

Wallclimbs

SKILL: Pistols/ Kip HSPU

OTM for 12min

Odd: 6x alt Pistols

Even: 6x HSPU (kipping)

WOD: 10min AMRAP

5x Burpee Box Jumps

10x Jumps Squats

15x V Ups

20x Wallballs

SKILL/ STRENGTH: POWER Snatch

10min Prep

then

OTM for 10min

1x Muscle

1xPower

1x Hang Power

(increase weight, ever 2min)

WOD: for time

12-9-6

Back Squat

Push Presses

(your weight is your score)

(if you cannot control the weight – 30x Burpees)