MONDAY
WOD: Long full  body EMOM

TUESDAY
STRENGTH: Clean / WOD: Short AMRAP, Coreburning
OLY: Clean & Jerk

WEDNESDAY
STRENGTH: Bench Press / WOD: 4 Rounds for your whole body
GYMNASTICS: HSPU technical coaching

THURSDAY
STRENGTH: Snatch / WOD: AMPRAP with some ups and KB
STRENGTH: Sumo Deadlift + 4 rounds for your back and arms

FRIDAY
STRENGTH: Deadlift / WOD: 21-15-9-15-21

SATURDAY
STRENGTH: Front Squat / WOD: Short AMRAP

A:            
4-4-4-4-4 Sumo Deadlift             
5 sets of 20 Alt. KB Gorilla Row               
Start a new round of both exercises every 3min.            
            
B:            
For Time :            
21-15-9            
WallBalls             
Burpees             
American KB Swings             

Time Cap: 9 min                 

RX:        
KB: 24/16KG             
WB: 20/14 Lbs            
            
C:            
Core             
16x 20 sec. on/ 10 sec. off             
1) Holow Hold / Hollow Rock            
2) Superman Hold / Superman Rock            
     
            

ADVANCED CLASS

"Open 19.1"
Amrap 15
19 wall ball
19/15 cal Row

A:    
Every 1:30min. for 12 Sets     
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch    
    
B:    
AMRAP 10    
20 Alt. DB Snatches     
30 Air squats     
40 Double Unders     
    
Level 1: 12.5/5kg    
Level 2: 17.5/10kg    
Level 3: 22.5/15kg