13:00 P.M.WOD:- 200 KB american swing 20kg- 400m runStart the swings and every time when you can not make more reps, make note the numbers of swing and run 400 meter. Continue the swings after the running and go on this way.19'39" and 4 x 400m18:00 P.M.Strength/Skill:A: Snatch Pull: 5x60,…

Strength/Skill:A: Front squat: 5x70, 5x75, 5x80, 5x85, 5x90kgB: Single-leg DL: 3 x 8 x 40kgWOD:12 min amrap of- 7 Deadlift 100kg- 7 Burpees7 rounds + 1 burpee

REST DAYSMR, stretching...

Strength/Skill:A: Clean pull 2 x 5x85, 2 x 5x90kgB: Push press 10x50, 10x55, 10x60, 8x65kgWOD:15-10-5- Hang power snatch 40kg- Box jump- Pull-ups6'27"A/P:  Plank with 10kg plate 3 x 1'               A mai nap volt…

Strength/Skill:A: Power snatch 5x40, 5x42,5, 5x45, 5x50kgB: Power clean 5x55, 5x65, 5x70, 5x75kgC: Snatch balance 2x30, 2x40, 2x45, 2x50kgWOD:10 min AMRAP- 20 Thruster 20kg- 20 DB american swing 24kg4 rounds  

Strength/skill:A: Back squat 10 x 85, 10 x 90, 10 x 100kgB: Snatch High pull 5 x 65, 5 x 67,5, 3 x 5 x 70kgWOD:8 min AMRAP- 5 OHS 40kg- 10 cf push-ups7 rounds