Strength:

1) Press:

1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

 

2) All levels:Gymnastic pull

5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU

Once more than 10 reps can be performed, move up in progression.

In Front Of Running Clock Perform For reps
1min MedBall Cleans 20/12lb
1min Row (cal)
1 min Sit Ups
1min Double Inders
2min Medball Cleans
2min row
2min sit usp
2min DU
3min MedBall Cleans
3min row
3min sit ups
3min DU

 

Olympic weightlifting WOD 24/8

 

1. 20 min to find 3 RM Snatch
2. Power clean & Power jerk 6×1+4×60-70%
3. OHS 15 min to find 3RM
4. Split press 5x5x85% 5RM shoulder press
5. Hang clean pull 5x5x100%