WODs

a) mobility 4min
1:00 each
samson stretch
hand walk
scorpions
calf stretch

b) warm up 4min
amrap 4min
100m run
10 elbow rotations
10 bent over row

c) skill 6min
hang power clean

d) hang power clean 14min
3 sets
3 hang power clean
(heavier than last week)

e) conditioning 12min
for time
2 rounds
15 strict pull-ups
15 hang power cleans 60/40kg
600m run

Skill Class 18:00
hang power clean

a) mobility 3min
1:00 each
hand walk
instrep rotation
lat stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. scap. push ups
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec. (weighted) wallsit
2. 10-15cal row
3. 12-15 db push press
4. 8-12 weighted straight leg sit ups
5. rest

Sunday Endurance for Open Gym
3 sets for quality
3:00 moderate pace [rpe 5]
3:00 easy pace [rpe 3]
1:30 fast pace [rpe 7]
3:00 easy pace [rpe 3]
0:30 sprint pace [rpe 9]
3:00 easy pace [rpe 3]

score: total meters
aerobic power [lactate threshold]

a) mobility 3min
1:00 each
inverted hamstring stretch
handwalk
calf stretch

b) warm up 5min
amrap 5min
10 good mornings
10 straight leg sit ups

*partner is holding top of push up position

c) conditioning 30min
in teams of 2
for time
50-40-30-20-10
deadlifts 80/60kg
toes to bar
high box jumps 75/60cm
*partner holds top of push up position

a) mobility 3min
1:00 each
sumo squat stretch
hand walk
scorpions

b) warm up 4min
amrap 4min
10 scap. push ups
10 air squats
200/180m row

c) front squats 12min
3 sets
3 front squats
(heavier than last week)

d) conditioning 12min
for time:
10 thrusters
400/360m row
8 thrusters
400/360m row
6 thrusters
400/360m row
4 thrusters
400/360m row
2 thrusters
400/360m row
barbell 50/35kg

e) back hypertrophy 6min
on every 1:30 x 4 sets
10-15 bent over rows

Open Gym
10:00-13:00 Uhr

a) mobility 3min
1:00 each
inverted hamstring stretch
instep rotation
lat stretch

b) warm up 4min
amrap 4min
10 scap. push ups
10 db deadlifts
10 burpees

c) push press 12min
3 sets
3 push press
(heavier than last week)

d) conditioning 16min
on the 2:00 x 8 rounds:
32m single arm overhead carry
into max reps:
round 1,3,5,7 alternating db snatches
round 2,4,6,8 burpees over db

e) core 4min
tabata 20sec on /10sec off
v-ups

Skill Class 18:00
dumbbell snatch