Technique:

- Power Snatch

- Full Snatch

WOD:

Cindy

20 Minute AMRAP

5 x Pull-ups

10 x Push-ups

15 x Squats

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Technique

Overhead Squat

WOD:

Nancy

Five rounds for time:

400m sprint

15 x Overhead squats (40/25kg)

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WOD:

Fran

21-15-9

Thrusters (45/30kg)

Pull-ups (Chin above bar)

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WOD:

Strenght/technique

Backsquat 3 x 5

Dead-lift 3 x 5

Shoulder Press 3 x 5

Metcon:

Five rounds of:

5 x Bear Complexes (50/30kg)

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WOD:

Suicide Run Medley…

WOD:

400m Sprint

10 Rounds

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WOD:

Shoulder Press 3 x 5 rounds

Push-press 3 x 5 rounds

Push – (Split) jerk 3 x 5 rounds

Own Bodyweight Deadlifts 20 x 3 rounds

Own Bodyweight Bouncing Back-Squat 10 x 3 rounds

NOT timed

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WOD:

21-15-9

Box-jumps

Push-ups

Squats

Pull-ups

Lunges

Knees 2 Elbows

Sit-ups

Burpees

Double-unders

Shuttle runs (8 rounds)

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WOD:

“Eva”

Five rounds for time:..

800m Sprint

30 KB Swings (2/1.5 Pood)

30 Pull-ups

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WOD:

Strength:

Establish a one rep max – Overhead squat (Time alloted: 10 minutes)

Metcon 1:

200m Sprint

21 O/H Squat (45/20kg)

21 Box Jumps

200m Sprint

15 O/H Squats

15 Box Jumps

200m Sprint

9 O/H Squat

9 Box Jumps

Metcon 2: (Optional)

5 Rounds for time:

5 Clean ‘n Jerk

5 Squat-clean

5 Burpees

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