Wod

Donnerstag

EMOM for 10 rounds
1 Squat Clean start @80%
1 Jerk

Beginner: Pcl + Front Squats + Power Jerks

Amrap 11 min
1-2-3-4-……
Burpee
Power Clean
Jerks

M 60/40

Scaled: 50/35kg

Mittwoch

25 min for heavy Complex (inkl. Warm up)

2 hang Snatches
2 Snatches
1 Overhead Squat

For time
2 Rounds
21 Hang Power Snatches
21 Thruster
15 Pull ups
15 Hspu

M 50 W 35

Dienstag

Push press
3 rep max in 15 min

6 Rounds
40 Doubles
10 T2B
10 DB Hang Power Clean and Jerks 22.5/15
10 OH Walking Lunges

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