WOD

Every 5 min for 30 min (6 Sets)

200 m run
20 alt. SA DB snatches (22,5/15 kg)
15 lateral Buprees over DB
10 T2B
20 DU‘s (max 30 sec.)

- finish constantly sub 4:00

WOD

Every 11 min for 33 min do

100 doubleunders (max 1:30)
50 wallballs
40 SA DB HPC (22,5/15)
30 Pushups
20 Boxjumps to step down (24"/20)
10 alt. SA DB Devils press (22,5/15)

Explosive power training

5 sets
3 explosive deadstop pushups
6 OH MB slams
Rest 60s

Clean complex

Every 2 min for 10 min

1 clean lift off
1 halting clean grip DL to midthigh
1 clean pull
1 clean

Jerk complex

Every 2 min for 10 min do

3 jerk dip squats
2 jerk drives
1 splitjerk

Teams of 3

35 min running clock

1 partner works at Echo Bike
2 partners run together

After the runners back 1 partner switches to the Echo Bike, the other partner runs again. The partner from Echo Bike has to run

Power Clean

Every 90sec. for 7:30min
3 P. Cleans (no TNG)
1. @50%
2. @55%
3. @60%
4. @65%
5. @70%

Wendler Bench Press

All sets go from 90% of your 1RM

3 sets
5 @ 40%
5 @ 50%
5 @ 60%

Assistance exercises

2 sets of:
6-10 Good Mornings
rest 60sec
8-12 bnk Snatch grip strict press
rest 60sec.
8-10 3-point DB-rows
rest 60sec.

- Try to progress even a little bit from last week in the same manner. Since there are only 2 working sets, make sure to do at least 2 ramp up/warm up sets for each movement to be able to hit each set hard from the beginning! -

Strength

10m Seated Prowler pull

After each set do 50m OH KB palmer carry each side

Skill

Practice Inverted Hangs / Skin the Cats

Wod

In teams of 2-3

50 cal Echo Bike for Time

1 Partner works and one partner has to carry a KB all the time

Mobility exercises

Animal movements
- Duck
- Scorpion

Weighted mobility
- Sumo squats
- Straddle good mornings

Bridge practice