WOD 27/08/19

Snatch:

4 x 3 @65/70% go every 90 seconds

4 x 2 @70/75% go every 75 seconds

4 x 1 @75%+ go every minute

drop the bar on each rep

12 minutes amrap:

2-4-6-8-10-12-14-16…

Dumbbell hang clean and jerk alternating 25/15

every set do 10 cal row

WOD 26/08/19

Skill:

muscle up

20 minutes amrap(for quality):

3 muscle ups

6 strict handstand push ups

9 strict toes to bar

6 kipping/butterfly chest to bar pull ups

9 kipping handstand push ups

12 kipping toes to bar

9 kipping/butterfly standard pull ups

12 push ups

15 kipping knees to elbows

WOD 23/08/19

Clean and jerk:

-4 sets of 3, go every 90 seconds @65%

-4 sets of 2,goevery 75 seconds @70%

-4 sets of 1, go every minute 75%+

-Drop the bar on each rep

Barbell cycling

12 minutes emom @40/50% of 1 rm of clean and jerk:

A)5/10 push jerk

B)5/10 power cleans

do all the sets unbroken

WOD 22/08/19

Snatch technique

For quality :

5-10-15

Squat snatch

Snatch balance

Overhead squat

Break all the sets in sets of 5 reps

Do one set every minute with empty barbell

For time:

800 mt run

30-20-10

Handstand push ups

Pull ups

Pistols

800 mt run

WOD 21/08/19

Back squat:

2-2-2-2-2

For time:

60 double unders

21 kettlebell swings 32/24 kg

15 box jump 75/60 cm

60 double unders

15 kettlebell swings 32/24 kg

9 box jump 75/60 cm

60 double unders

9 kettlebell swings 32/24 kg

6 box jump 75/60 cm