Author: Christian Sieger

Emom 8
3 Power Cleans
1 Hang Power Clean
1 Front Squat

RX: 70/40kg

Emom 6
1 Heavy Clean and Jerk
no Rest btw Wods

Amrap 12
5 HSPU
10 TTB
20 Double Unders

Beginner:
4 RFT
10 Box HSPU
10 T Sit ups
50 Single Unders

800m Run, then:
Amrap 7min
10 Power Snatches
10 Bar Facing Burpees
Rx: 50/30kg

Run 400m
30 plate front squats
30 V ups
Run 400m
30 Burpees on Plate
30 V ups

21-15-9
Overhead Squats 50/35 kg
Box jumps 70/60cm

In teams of 2: “you go I go”
Amrap 30min
1 Round of:
10 cal row
10 dual KB DL
20m Farmer Carry

For time
15-12-9 Power snatches 50/30kg, Wall balls
Rest 2min
15-12-9 Power cleans 60/40kg ,Wall Balls

Amrap 7min
7 TTB
3 Deadlifts 120/80kg

Amrap 20min
40 Ring Rows
40 KB Swings 24/16kg
40 Plate Overhead Lunges 20/15

For time
30/20 cal row
10 C+J 40/30kg

30/20 Cal row
8 C+J

30/20 Cal Row
6 C+J

Time Cap 9min