A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Shoulder press

5 sets of 6 reps

 

Note: build over the sets

 

 

C] Amrap 15 minutes:

 

30 air squats

10 deadlifts @ 185/135

10 burpees over bar

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

20 minutes to find a heavy rep of:

1 hang power snatch

 

 

C] 2 rounds for time:

 

42 wall balls @ 20/14

30 pull-ups

18 power snatch @ 75/55

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Skills

Emom 12 minutes

Min 1: 6-8 strict pull-ups

Min 2: 45 seconds isometric front squat

Min 3: 45 seconds hold nose to wall

 

 

C] For time:

 

10 front squats @ 165/115

10 hand stand push-ups

400m run

 

8 front squats @ 165/115

8 han...

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Every 90 seconds for 15 minutes

Clean complex

2 deadlifts + 1 power clean+ 1 push jerk

 

Note: build over the sets

 

 

C] On a running clock of 15 minutes

 

20 clean @ 135/95

20 jerk @ 135/95

 

1 min rest then max rounds of...

 

10 cla...

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Back squat

5 sets of 5 reps

 

Time cap: 20 minutes

 

 

C] Amrap 15 minutes:

 

12 push-press @ 95/65

24 box jumps @ 24/20

12 ring dips

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Long as* wod

3 rounds for time:

 

1000m row

30 burpees pull-ups

20 thrusters @ 115/75

 

Time cap: 45 minutes

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

 

20 minutes to find a heavy one rep of Power clean

 

 

C] Amrap 18 minutes:

 

5 power clean @ 185/135

 

then 2 rounds of:

 

10 push-ups

15 air squats

30 double-unders

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Every minute on the minute for 12

 

1 hang power snatch + 1 overhead squat

 

 

 

C] 4 rounds for time:

 

14 toes-to-bar

7 power snatch @ 135/95

7 overhead squats @ 135/95

 

Note: rest 1 minute between round

 

 

 

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Deadlift

5 sets of 6 reps

 

Time cap: 20 minutes

 

 

 

C] 21-18-15-12-9-6-3 for time:

 

wall-balls @ 20/14

kettlebell swings @ 32/24

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Every 90 seconds, for 12 minutes

Snatch complex

1 power snatch+1 squat snatch

 

 

 

C] For time:

 

3 rounds of:

8 burpees over bar

12 overhead squats @ 75/55

 

then 800m run

 

redo the 3 rounds.

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