WOD-arkiv

3 Sets of

10 Single Leg alternating thruster on bench

(10 on each leg / Alternate arm with db)

1'30 Rest

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E2MOM x 6

- 10 Backsquat + 2 Broad jump

- 8 Backsquat + 4 Broad jump

- 6 Backsquat + 6 Broad Jump

- 4 Backsquat + 8 Broad Jump

- 2 Backsquat + 10 Broad Jump

- 15 Backsquat (same weight than first set)

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21/ 15 /9

Double Kb Frontrack Step up on box

(2x 16/12)

200m Run

A) Snatch Drills

B) Burgener Warm up

C) 3 Sets

3 Muscle snatch

3 Half OVH squat

3 Sot Press

( Grip : Wide, middle, narrow)

1' Rest

D) 4 Sets

3 Power Snatch Clean Grip

3 OVH squat clean grip

1'30 Rest

Light weight

E) 4 Sets

1 Squat snatch clean grip

1 OVH squat clean grip

1 Squat snatch normal grip

1'30 Rest

Medium weight

F) Split Snatch

3 x 5

1'30 Rest

Empty barbell

Technic Double unders

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Technic Kb Snatch

+

E90s x 4

3 x 1 Kb snatch + 3 Kb Push press

on each arm

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AMRAP 13'

20 Alternate KB Snatch

5 Wall Walk

30 DU (60 SU)