Oly Lifting: Clean & Jerk
WOD
AMRAP 3′
24 Box Jump Overs
18/12 cal Row or Bike
Max Power Cleans (52,5/35 kg)
Rest 3′
AMRAP 3′
21 Box Jump Overs
15/10 cal Row or Bike
Max Power Cleans (60/42,5 kg)
Rest 3′
AMRAP 3′
18 Box Jump Overs
12/9 cal Row or Bike
Max Power Cleans (70/47,5 kg)
Rest 3′
AMRAP 3′
15 Box Jump Overs
10/7 cal Row or Bike
Max Power Cleans (82,5/60 kg)
Kraftzirkel
3-5 rounds (progressiv steigern)
3 Hang Power Cleans
2-10 strict HSPU
3-10 strict T2B
WOD
For Time
9-15-21
C2B-Pullups
Burpees
Overhead Squats (42,5/30 kg)
Oly Lifting: Snatch
WOD
4 RFT
21/15 cal Bike
30 Abmat Situps
30 KB-Swings (24/16 kg)
Kraftzirkel
3-5 rounds (progressiv steigern)
3 Hang Power Snatches
2-10 strict Ring Dips
3-10 Dragonflys
Team-WOD
Teams of 2
5 rounds each
1′ Row for cal
1′ Thruster (42,5/30 kg)
1′ Ten meter shuttle Runs
switch every round
Oly Lifting: Clean & Jerk
WOD
3 RFT
15 Hang Power Cleans (52,5/35 kg)
15 Lateral Barbell Burpees
Kraftzirkel
3-5 rounds (progressiv steigern)
3 Hang Power Cleans
2-10 strict HSPU
3-10 strict T2B
WOD
For Time
21-15-9
Wallballs (9/6 kg)
Pullups
Thruster (42,5/30 kg)
Box Jumps
KB-Swings (24/16 kg)
Oly Lifting: Snatch
WOD
15′ AMRAP
60 Double-Unders
30/21 cal Row
10 Power Snatches (52,5/35 kg)
