wod
14 min amrap
5 burpees over rower
10/7 cal row
2 min rest
14 min amrap
2 bar/ring muscle ups
8 handstand push ups
16 box jumps 60/45
wod strength
deadlift
every 2 min for 6 rounds
set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps
10 min emom (climbing weight)
2 high hang power cleans
wod classic
clean technique
every 2 min for 8 rounds
6 thruster 60/42,5
6 power cleans 60/42,5
10/7 cal row/ski
deadlift
every 2 min for 6 rounds
set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps
10 min emom (climbing weight)
2 high hang power cleans
wod classic
clean technique
every 2 min for 8 rounds
6 thruster 60/42,5
6 power cleans 60/42,5
10/7 cal row/ski
wod strength
frontsquat
every 2 min for 6 rounds
set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps
12 min kipping pull up / chest to bar /
bar muscle up work
wod classic
10 min strict pull up work
3 min rest
10 min amrap
5 power cleans 60/42,5
frontsquat
every 2 min for 6 rounds
set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps
12 min kipping pull up / chest to bar /
bar muscle up work
wod classic
10 min strict pull up work
3 min rest
10 min amrap
5 power cleans 60/42,5
5 front squats 60/42,5
5 shoulder to overhead 60/42,5
wod strength
overhead squat
every 2 min for 6 rounds
set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps
12 min handstand push up work
wod classic
snatch technique
every 2 min for 8 rounds
5 mid hang squat snatches 50/35
overhead squat
every 2 min for 6 rounds
set 1/2: 10 reps
set 3/4: 8 reps
set 5/6: 6 reps
12 min handstand push up work
wod classic
snatch technique
every 2 min for 8 rounds
5 mid hang squat snatches 50/35
5 snatch grip deadlifts 50/35
10/7 cal row/ski
