A:    
6-6-6-6-6 Sumo Deadlift     
5 sets of 12/12 DB Row on Bench     
Start a new round of both exercises every 3min.    
    
B:    
4x AMRAP 3 w/ 1min rest in between     
1:
16/12 cal Row    
20 WallBalls     
2:    
20 DB Hang C and J    
10 Burpees over DB    
3:    
12/9 cal Row    
12 WallBalls     
4:    
14 DB Hang C and J    
6 Burpees over DB    
    
Level 1: 15/10kg    
Level 2: 20/15kg    
Level 3: 25/17.5kg    
    
out doors DB Thrusters instead of WB                    

OLYMPIC WEIGHTLIFTING

A:        
EMOM 12        
1) 3 Squat Snatches         
2) 2 Squat Snatches        
3) 1 Squat Snatches        
4) Rest         
        
B:        
Over Head Squat        
5 x 4 w/ 3sec. paust at the bottom         
 

A:                
Every 1:30min for 10 sets                 
2 Squat Snatches + 1 Hang Squat Snatch                
                
B:                
15x 45 sec. on / 15 sec. off                
1) cal Assult Bike                 
2) T2B                
3) Reverse Lunges w/ 2x DB in Farmers carry                 
4) Rest                 
                
Level 1: 12.5/5kg                
Level 2: 17.5/10kg                
Level 3: 22.5/15kg                
 

MONDAY
STRENGTH: Snatch / WOD: 15x 45 sec. on / 15 sec. off

TUESDAY
STRENGTH: Sumo Deadlift / WOD: 4x AMRAP WallBalls / Burpees
OLY: Squat Snatch

WEDNESDAY
STRENGTH: Back Squat / WOD:  AMRAP intervals KB

THURSDAY
WOD: Long AMRAP
STRENGTH: Front Squat + 4 rounds of Body Building Exercises

FRIDAY
STRENGTH: Clean / WOD: for Time Deadlift

SATURDAY
STRENGTH: Schuolder Press / 5 Rounds Backburn