Programm: 04.06-10.06.2018

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Montag, 04.06.2018

A: Applied Strength
Snatch Grip Push Press (5×3 OTM )

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Snatch Balance (5×1 OTM)
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Snatch Grip Panda Pull (5×1 OTM)
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Snatch (5×1 OTM)
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B: GPP
00:45/00:15 (Work/Rest)
15 Intervals, rotating through:

• Slamballs 12/9 Kg
• Double Unders
• DB Thrusters 15/10 Kg

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Dienstag, 05.06.2018

A: Applied Strength
Clean and Jerk (20×1 OTM)
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B: GPP
30, 20 and 10 reps for time of:

Power Clean 50/35 Kg
Back Squat 50/35 Kg

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C: Accesory
Flight Simulator (For Time)
10-15-20-25-30-35-40-45-50-
45-40-35-30-25-20-15-10
Unbroken Double Unders For Time
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Mittwoch, 06.06.2018

A: Applied Strength
Power Snatch + OHS + SN Bal (20×1)
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B: GPP
AMRAP 20 Min

12 SDHP 60/40 Kg
12 S2OH 60/40 Kg
12 Bar Facing Burpees

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C: Accessory
Every Minute On The Minute for 10 Min do:

6 Russian KB Swings 40/32 Kg
4 Pistols

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Donnerstag, 07.06.2018

A: Applied Strength
HHPSN + HPSN + PSN (20×1 OTM )
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B: GPP
With a pair of 24/16 Kg KBs For Time:

Farmers Carry: 100M
50 Double Swing
Farmers Carry: 100M
40 Double Clean: 40
Farmers Carry: 100M
30 Double FSQ
Farmers Carry: 100M
20 Double Jerk

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C: Accessory
Max Reps Toes To Bar in 5 min

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Freitag, 08.06.2018

A:  Applied Strength
PCL + FSQ+ CL (20×1 OTM – Work Up)
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B: GPP
AMRAP 10

5 Hang Snatches 50/35 Kg
10 Pull-Ups
15 Box Jumps 24/20″

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C: Accessory
For Time and Quality:

4 Rounds

25 Hollow Rocks
12 Barbell Roll-Outs
25 Supermans

12 min time cap
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Samstag, 09.06.2018

A: Gross Strength
Shoulder Press (5×5 E3M)
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B: GPP
Every Minute On The Min For 15 Min do:

5 Wallballs 20/14 Lb 10/9′
10 Deadlifts 60/40 Kg

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C: Accesory
Metcon (Time)
3 Rounds For Quality

Single Leg Cossack Squat – 15 reps per leg
Deficit Straight Legs Deadlift -12 reps
Bulgarian Split Squats  – 10 reps per leg

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Sonntag, 10.06.2018

REST DAY OR ACTIVE REST DAY
OR
GOLD MEMBERS: BARBELL CLUB