Strength:
Snatch balance + OHS
Spend 10 minutes working up to a heavy single
Conditioning:
A) 2 minute AMRAP
5 Power Snatch (95/65, 75/55, 55/35)
10 Burpees
:30 rest to change weight
B) 2 minute AMRAP
4 Power Snatch (115/80, 95/65, 75/55)
8 Burpees
:30 rest
C) 2 minute AMRAP
3 Power Snatch (135/95, 105/75, 85/60)
6 Burpees

-Warm Up
5 min AMRAP
10 Double Under (30 Single)
2 T2B (10 Sit up)
10 Air squat
Burgener Warm UP

-Strenght
3x8
Back Squat (90%RM)

-Skill
20 min
1 Power Clean
1 Front Squat
1 Jerk

-Metcon
6 RFT
5 OHS
5 Front Squat
5 Pull UP
200 m Row max effort

-Cash Out
Abs Tabata Mix

-Warm Up
Dynamic mobility
Burgener WarmUp
-Strenght
Snatch Press (A.K.A Klokov Press) complex unbroken
(http://www.catalystathletics.com/exercise/386/Snatch-Press/)

1 Power Snatch (40% RM)
5 Snatch Press
5 OHS

1 Power Snatch (70% RM)
5 Snatch Press
5 OHS

1 Power Snatch (80% RM)
5 Snatch Press
5 OHS

1 Power Snatch (90% RM)
5 Snatch Press
5 OHS

1 Power Snatch (90% RM)
5 Snatch Press
5 OHS

-Metcon
EMOM 10'
3 C&J (80% RM) Touch and go

-Cash Out

5 RFT
3 Jerks unbroken + 2 Bar MU

-Warm Up
800 m Run then
3RFT
15 Air Squat
20 Sit Up
15 Push Up

-Mobility
Shoulder, Hip

-Strenght
5x5 Shoulder Press/Snatch Press
Work in group (85% RM)

-MetCon
* AMRAP 16 min*
Basic
7 Kb Thruster (8/4kg)
14 Sit Up
7 Burpees
14 Ring Pull up

Advanced
7 Thruster (30/20kg)
14 MB Sit Up /T2B
7 Burpees
14 Pull up

Warm Up

800m Row
+
3RFT of:
20 DU
15 Push Up
10 TTB
5 Pullup
Then Burgener skill transfer

Strenght
Front Squat 7-7-7-7-7

Met Con

Emom 10′

Odd 5 -7 Power Snatch T&G UB @60/40kg

Even 10 – 12 Pullup

Rest 5′

Amrap 8′

3/6/9/12…

Box jump Over

Thruster 40/30kg

Rest 5′

Amrap 9′

250m Row/200 Run

15 Push Up

Warm UP
Shoulder Mobility
Burgener Warm up
Strenght
Snatch balance
3x8 (80% RM)
MetCon
4 RFT
30 DU
5 m Walking Lunge 60kg
10 C2B
5 m Walking Lunge 60kg
Rest 3' Then
4RFT
200 m Row
5 Cluster (60 kg)
10 Box Jump weighted (plate 10 kg)
Cash Out/Skill
EMOM 10 '
3 Snatch from the block (80%RM)

Warm up

800m run
+
2Rnds of:
10 Push Up
10 TTB
10 Squat
10 Pullup

Oly

Snatch 1RM max for the day.

3×1 @90% of the 1RM max for the day.

3×2 @80% of the 1RM max for the day.

3×3 @70% of the 1RM max for the day.

Gymnastics

3xMax Box Dips

3xMax Strict TTB

MetCon

Amrap 7′

5/10/15…

Wall ball
Burpees Box Jump Over

+

30 DU in BTW

source http://www.trainingfactory.it/

Warm up
800m run
+
2Rnds of:
10 Push Up
10 TTB
10 Squat
10 Pullup

Stretching ROMWOD

then Burgener Warm UP

Skill Oly
EMOM 10'
3 Squat Snatch (Hang position pause)

Metabolic Conditioning

3 RFT time cap 20'

50 Double Under
40 Wall Ball (10 kg)
30 American KB Swing (24 kg)
20 Box Jump (60 cm)
10 Bar Muscle Up

Warm Up
4 RFT
200m Row
20 Double Under
10 Air Squat
10 Push Up
then
Stretching

Strenght
5x6 Back Squat

Oly Lift

Squat Clean 1RM of the day

3×1 @90%

3×2 @80%

3×3 @70%

Gymnastics

3x max Strict Chin up

3x 20 GHD Situps

Meatabolic conditioning

Amrap 7′

7 Power Snatch @50/35kg

50 Double Unders

+

1K Row For time

(source http://www.trainingfactory.it/)

Warm up

800m run/800m row
+
1Rnds of:
20 Push Up
20 TTB
20 Squat
20 Pullup

*Mobility *
ROMWOD

Olympic weightlifting
Hyperextension (20/40 kg) 10x3
Snatch from PP 4 set 3x40%, 3x50%
C&J 4 set 4x40%, 4x50%

Gymnastics

Emom 15′

I 10 Box Dip

II 10 Pullup

III 10 GHD Situps

Conditioning
5 RNDS

10 UB Power clean & Push Jerk (You Pick Weight)

Max DU UB