WARM UP:
5min monostructural (5x45 steady pace/15s )

then 2-4 rounds:
5-7 reps every movement with an empty barbell:
1) snatch pull
2) muscle snatch
3) snatch balance
4) power snatch

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WOD
EMOM x20
1) monostrctural
2) 5 power snatch

WARM UP:
For quality Amrap 10
10-20 banded march
10 wall squat
6+6 curtsy lunge
6 goblet squat

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STRENGTH
Back squat 4x6
(2-3 reps in tank, rest 1-2min between sets, or E3MOM)

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ACCESSORY

EMOM x8
1) 10-14 suitcase deadlift

2) 10-14 curtsy lunge (5+5 or 6+6 etc..)

WARM UP:
3 rounds:
1min machine
6-8 reverse grip press
6-8 push press
20-30 DU/SU

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STRENGTH

Strict Press 4x6( 1-3reps in tank) ,

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WOD
10 rounds for time:
5 STOH @50/35kg (Fitness 40/30kg)
20 DU/SU

Target under 8 min, Time cap 10min

WARM UP:
4 rounds:
1min machine
7 KB Deadlift
7 KBS
7 Goblet Squat
10m inch worm /or bear crawl

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WOD

EMOM X 20
1) monostructural
2) 10 kbs + 15 air squat

WARM UP:
5min monostructural (5x45 steady pace/15s )
then 2-4 rounds: 5-7 reps every movement:
1) clean pull
2) hang power clean
3) power clean

4) up&down

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STRENGTH

EMOM x 10
5min: x2 power clean
5min: x1 power clean

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WOD

AMRAP 15min:
15/12cal machine
6 Power Clean@60/40kg (Fitness 40/30kg)
6 Bar over Burpee

WARM UP:

AMRAP 10'
7 medball deadlift
7 wallball
7 kip swing
7 sit up/ v up

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WOD
5 rounds for time:
21 wallball
15 Db snatch
9 ttb/ leg raise

WARM UP
3-4rounds:
1min machine
6-8 reverse grip press
6-8 push press
3 inch worm + push up

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Strict Press 6-6-4-4-4

(1-3reps in tank)

Rest 1-2min between sets

EMOM x21:

1) 30-50 DU
2) 5-15 push up
3) 30-50s plank hold

WARM UP:
5min monostructural (5x45 steady pace/15sec hard )
then 2-4 rounds with 5-7 reps each movement:
1) hang clean pull
2) hang power clean
3) box step up
4) box jump

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WEIGHTLIFTING
Every 90sec x9: 3-2-1, 3-2-1, 3-2-1 hang power clean

6 rounds for time:
6 hang power clean@50/35kg (Fitness 40/30kg)
12 box jump

Target under 7min, Time cap 10min