WOD (Page 137)

Montag 800m Run Rest 2 min 800m Run Rest 90 sec 400m Run Rest 60 sec 400m Run 800m run= 1k row ; 400m Run= 500m row Metcon 45 Overhead Squats 20/15 35 Front Squats 50/35 20 Back Squats 70/50 Every min perform 5 push ups

Skill Snatch (“burgener Warm up and drills”youtube ) 10 min for Heavy Snatch Balance 10 min for Heavy Hang Squat Snatch 5 min for Heavy Snatch Metcon 5 Rounds 15 Wall Balls 9/6 5 DL 120/90

Skill Hspu Metcon: Modified “Mary” 20min Amrap 5 Hspu 10 Goblet Squats 32/24kg 15 Pull ups

Squat Cleans 5×2 start at 80% Drop and Reset Rest as needed Front Squats 5×2 start at biggest Lift Metcon: 4 rounds with 3 min Pause 500m row 1 Clean 2 Jerk 3 Back Squat 4 Jerk 80% of weakest Lift

4 Rounds 250m sprints Row 3 heavy Power Cleans (start at 80%) Rest 2 min Metcon 9-21-9 Power Cleans 60/40 Push ups After Wod 3 rounds 12 DB Push press one arm 22.5/15 20 PVC Sit ups

Überraschung !!!!

Choose one of the following: hspu the Pull up Kipp Ring Dip stabilisation Thruster for load Every :90 sec x 10 4 Heavy Thruster start at 45/30 work up score is heaviest weight On every minute x 12 min minute 1-3 : 5-10 Hspu minute 4-6: 5-10 Pull ups minute 7-9: 5-10 Hspu minute 10-12: 5-10 Pull Ups score is max reps completed

Snatch Balance 5×2 start at 70% best Snatch Emom 8 min 1 Squat Snatch 10 Rounds 30 Double Unders 7 Power Snatches M 47.5 W 35 Time Cap 15min

Skill for 15min Choose one of the following: hspu the Pull up Kipp Ring Dip stabilisation Every :90 sec x 10 Rounds 1 Clean+ 2 Front Sq + 1 Jerk start at 70% of Clean RX: Squat Clean Beginner: Power Clean Amrap 8 min 10 TTB 5 Push Jerks 10 TTB 5 Power Cleans (scale to an unbroken rep Scheme for TTB) M70 W50

5 Rounds :30sec Hollow Rock +weight :30 sec Plank Hold 12-10-8-6 Overhead Squat 50 Double Unders start at 60% of best Overhead Squat Beginner: Single Unders or max unbroken reps DU Every 5:00 x 4 Rounds 200 m Hill sprints 12 DB Snatches 8 Burpees over DB M 22.5 W 15 Rx+= 12 DB OHSQ