Warm Up
3 Min AMRAP
10x Jumping Jack
10x Hollow Rock
5x Inchworm + Pushup
Movement prep.
I) 20/10 x 3
– Scapula Pullup
– Kipping
II) 20/10 x 3
– Push Press
– Push Jerk
– Split Jerk
WOD
3 Rounds
21x C2B Pullups
15x Deadlifts
9x Shoulder to Overhead
Cool down
2 Rounds
5x Jefferson Curls
5x D.Dog-Cobra
10x Shoulder Circles
Warm Up
3 Min AMRAP
10x Samson Lunge
10x 90°-90°-Drill
5x Wallslide
5x Wallsquat
Movement prep.
20/10 x 3
– Snatch 1st Pull
– Hang Power Snatch
– Overheradsquat
Skill
Snatch Complex
(Power)Snatch- Overhead Squat- Hang (Squat)Snatch- (Squat)Snatch
3 Sets, EMOM
5 Sets, every 90 Sec.
7 Min to test 1 rep max
Accessory work
4 Sets, EMOM
10,9,8,7x Snatchgrip Deficit Deadlift
Finisher
1x Barbell Rollout
1,2,3…x Burpee over bar
„Games Week“
WOD
„Awful Annie“
50-40-30-20-10
Double Under
GHD Situp
5 – 4 – 3 – 2 – 1
Clean (125/84kg)
„Games Week“
WOD
„Friendly Fran“
3 Rounds
21x Thruster (52/38kg)
21x C2B Pullup
„Games Week“
WOD I
I) 1000m Row
II) 2:54 Handstandhold (on wall, accumulated)
WOD II
120/30 Sec Interval, 3 Rounds
– 500/400m Row
– 20 Sec Handstandhold – 60 Sec Plank