Michael

Strength:
Last week of second cycle!

Backsquat
Warm Up, E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
Working Sets, E3MOM
5x 90%
5x 100%
5x 110%
5x +100%
5x +100%

(try to peak at third working set, but go ahap on all following sets)

WOD:
9 Min AMRAP
21x Burpee
15x heavy Wallball (14/9kg)
9x Strict Pullup

Strength:
Strict Press
E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
5x 90%
5x 100%
5x 105%
5x +100%
5x +100%

Skill:
Snatch Complex
10 Sets, every 80 Sec.
Snatch Lift Of + High Hang Power Snatch + Mid Thigh Power Snatch + Power Snatch from below Knee
(start all reps off floor, increase weight each set if possible)

WOD:
3 Rounds
15x Hang Snatch (60/40kg)
85x Double Under

Strength:
Benchpress
E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
5x 90%
5x 100%
5x 105%
5x +100%
5x +100%

WOD:
4 Min AMRAP
1,2,3…x
– Hang Squat Clean (90/60kg)
– Muscle Up
2 Min Rest

4 Min AMRAP
5x Power Clean (80/52,5kg)
7x C2B Pullup
2 Min Rest

4 Min AMRAP
7x Power Clean (60/40kg)
10x Pullup

Beginner Class:
3 Rounds
4 Min AMRAP
1,2,3…x
– KB Taters
– Ring Row
2 Min Rest

Strength:
Backsquat
Warm Up, E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
Working Sets, E3MOM
5x 90%
5x 100%
5x 105%
5x +100%
5x +100%

(try to peak at third working set, but go ahap on all following sets)

WOD:
2/2 Min Interval, 4 Rounds
– 300/200m Row + AMRAP Wallball