MONDAY
STRENGTH: Back Squats / WOD: For Time with Thrusters

TUESDAY
WOD: Long team Workout
OLY: Snatch

WEDNESDAY
STRENGTH: Clean / WOD: AMRAP with Pull Ups
GYMNASTICS: Ring Muscle up ans walk complex

THURSDAY
STRENGTH: Shoulder Press / WOD: EMOM 20'
STRENGTH: Sumo Deadlift + 4 rounds of Armburning

FRIDAY
STRENGTH: Snatch / Short AMRAP

SATURDAY
STRENGTH: Sumo Deadlift / WOD: For Time 21-15-9

A:            
EMOM 15             
2 Snatches            
            
B:            
AMRAP 16            
10-15-20-25-30...            
OH Lunges w/ Plate            
10-12-14-16-18....            
Hang Power Snatches            
20-30-40-50-60            
Double Unders            
            
Level 1: BB 30/20kb / Plate 10/5kg            
Level 2: BB 40/30kg Plate 15/10            
Level 3: BB 50/35kg / plate 20/15kg            
            

ADVANCED CLASS

EMOM 9 
4x Hang Power Snatch (practise the bounce technique) 

"OPEN 17.2"

AMRAP 12 
2 Rounds: 
50 ft walking lunges 
16 Toes To Bar 
8 DB Power Cleans 15/22,5kg 
2 Rounds: 
50 ft walking lunges 
16 bar MU 
8 DB Power Clean 15/22,5kg

A:            
5-5-5-5-5-5 Shoulder Press             
6 sets of 15 DB Toes up Stiff Leg DL            
Start a new round of both exercises every 2:30min.            
            
B:            
EMOM 20            
1) 10-15 KB Push Press 2xKB            
2) 14 Box Step Ups w/DB            
3) 16 DB Hang Power clean            
4) 10 Box Jumps (step down)            
5) 15/12 cal Row            
            
Level 1: DB 12.5/5kg KB 12/8kg            
Level 2: DB 17.5/10kg KB 16/12kg            
Level 3: DB 22.5/15kg KB 20/16kg