WOD

DAY 1

19.06.2017

Warmup
Mobility

1 ) Snatch Primer – empty bar –
3 set x 3 snatch balance

2 ) EMOM 9′
Snatch complex
1 pw sn + sq OH + 1 sq sn

climb weight

3 ) CONDITIONING
amrap 15′

30 DU
20 TTB
10 SQ OH *rx 40/30 *sc 30/25

DAY 4

15.06.2017

Warmup
Mobility

Aerobic Capacity

5 ROUNDS FOR TIME

500 MT RUN
1000 MT ROW
2000 MT BIKE
15 GHD SITUP
30 HIP EXTENSION

DAY 2

13.06.2017

Warmup
Mobility

1 ) STRENGHT

5 SETS

every 1’30” light Row or Bike
10 STRICT HSPU

2 ) 6 rounds for time

13 pullups
14 thrusters *rx 40/30 *sc 30/20

DAY 1

12.06.2017

Warmup
Mobility

1 ) SNATCH TECHNIQUE

5 set x 5 reps SOTT PRESS
4 set x 4 reps SNATCH BALANCE
3 set x 3 reps HI HANG SQUAT SNATC

2 ) HANG SNATCH PULLS
O.T.M. 5′

4 REPS  1RM SN start from 40% 1RM SN climb weight

3 ) 7 RDS – 1’rest btw

20 reverse lunges ktb
10 pw cl ktb
20 lateral jump ktb
200 mt row

CASH OUT 30 MED BALL SITUP IN DOUBLE

DAY 5

9.06.2017

Warmup
Mobility

1 ) BENCHMARK “jackie”

for time

1000 Row
50 Thrusters -empty bar-
30 pullups

2 ) STAMINA Squat

4 rounds O.T.M. – 12’@60%1RM Front Squat
0′ 4 Front Squat
1′ 8 Back Squat
2′ Rest

DAY 4

8.06.2017

Warmup
Mobility

1 ) CORE STRENGHT
3 RDS
100 MT KTB CARRY ONE ARM ( 50MT EACH ARM ) 24/16
30 ABMAT SITUP

2 ) emom 12′
even : 10 pushup + 15 dumbell floor press
odd : max DU in 40 “

3 ) FOR TIME
21 – 15 – 9

ring dip
squat OH 1 DUMBELL *RX 22/16 *SC 16/10

DAY 3

7.06.2017

Warmup
Mobility

1 ) STRENGHT – DL

8 SETS x 3 reps , every 1’30”

Establish your dayly 3RM

2 ) CONDITIONING

21 – 15 – 9

DEADLIFT *rx 60/40 *sc 50/30
PUSH JERK
LATERAL BURPEES

DAY 2

6.06.2017

Warmup
Mobility

1 ) Gymnastic
establish your max reps PULLUPS

2 ) Gymnastic
establish your max reps HSPU

3 ) CONDITIONING
AMRAP 4′ #1
27 HPWCL *rx 50/35 *sc 40/25
27 WB SHOT 9/6
27 KCAL

–rest 2′–

AMRAP 4′ #2
21 HPWCL *rx 50/35 *sc 40/25
21 WB SHOT 9/6
21 KCAL

–rest 2′–

AMRAP 4′ #3
15 HPWCL *rx 50/35 *sc 40/25
15 WB SHOT 9/6
15 KCAL

DAY 1

5.06.2017

Warmup
Mobility

1 ) primer snatch – empty bar
3 set
3 muscle snatch
3 OH squat
3 snatch balance

2 ) EMOM 9′
start from 50% 1RM SN
SNATCH COMPLEX
1 Pw Sn
1 OH Sq
1 Sq Sn

find your heavy complex

3 ) STRENGHT
start from your 80% 1RM SN
3 set x 3 reps TEMPO – DL grip snatch

4 ) STAMINA BACK SQUAT BUILDER

3 sets x 15 reps
find your heaviest load

DAY 6

3.06.2017

Warmup
Mobility

1 ) Rope Climb practice

2 ) CONDITIONING
5 RDS

0′ max Kcal Rower
1′ max reps Pw Cl *rx 60/40 *sc 50/30
2′ max Burpees lateral over the bar
3′ rest

score is total reps in 5 rounds