Wod

Clean DL 5x 3 90%

Amrap 20min
30 Sit ups
20 Air Squats
10 DL 90 kg/70kg

Ring Dip practice

Every 7min x 3

20 hang power cleans
20 push press
20 Burpee Box Jumps
50 Doubles

M 60
W 40

BSQ Week 2
10×60%
8×70%
8×75%
8×80%

Mix Teams of 2
FOR WEIGHT:

400m Run buy in
Amrap 12min
max kg Power Snatches in 1 min
max kg OHS in 1 min
max cal row in 1min

Switch athlete after 3min( 1 Round)

Team with most total kg ( reps x kg) and cal wins.

4 rounds not for time
5-10 Ring dips
5-10 kipping Pull ups

21-15-9
Wall Balls
Kb step ups 24/16
Thruster 45/30
Jumping pull ups

Rx+: Jumping pull ups= handspitze unter der Stange

BSQ Week 2
10×60 %
8×65%
6×70%
6×75%
6×80%

For time
5-10-15
30 Doubles
C+J

M 60
W 40

4 sets
5-10 push ups 20 sec L Sit hold

BSQ Week 1
10×60% 8×65% 8×70% 8×75%

Front Squat
5×60% 5×70%

3 Rounds for Time
40 Cal Row
30 Push Ups

4 sets
5-10 Pull ups
20 sec Handstand Hold

3x Snatch Complex
1 Power Snatch
1 Overhead Squat
1 Squat Snatch Then:

5 heavy singles Snatch

For Time
Buy in 100 Doubles Then:
21-15-9
Thruster
Power Snatches
Every 2 min perform 12 Squats + Slam Ball
(100 DU or 2 min max DU)
M 45 W35

00:00-10:00
Amrap
10 hsq Cleans 50/30
10 Burpees
Rest :20sec

10:00-20:00
Amrap
5 strict TTB
7 Burpee Pull ups
10 Rkb swings 32/24
Rest :20sec

20:00-30:00
Row with partner
40 sec on 40 sec off

(Rest after each round)

4 sets
5-10 Pull ups
20 sec Handstand Hold

BSQ Week 1 10×60% 8×70% 6×75% 4×80%
Front Squat 5×70% 5×70%

Amrap 7min
10 Box Jumps Over 30 Wall Balls
M 70cm W 60cm

Every 6 min for 3 rounds: 400m run
5 power cleans
5 Jerks
20 Push ups M 70 W 50

Clean Complex 1 Power Clean + 1 Front Squat +1 Squat Clean +1 Jerk
Build a heavy set in 10 min