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WOD - Mo 07.06.21

This week we start a new 8 Week cycle.

In 8 Weeks we test exactly the same wods from this week.

So be shure you note all the results in this testing week!


WARM UP 3 Snatch-grip Shrugs

3 Hang Snatch High Pulls

3 Muscle Snatches

3 Overhead Squats

1 2in Snatch Land

1 4in Snatch Land

1 6in Snatch Land

3 Snatch Lands

WEIGHTLIFTING Squat Snatch 3x1 at 90% 1RM

Rest as needed between sets.

HEAVY METCON 5 rounds for time of:

3 Back Squats, 80% 1RM

5 Weighted Strict Pull-ups, 5/2.5 kg

10 Alt. DB Shoulder Press, 22.5/15 kg

Plank Hold, 1 min


- 10 TRX Wall Pull Up (no bands)

- reduce weight on the shoulder Press

Alt. Shoulder Press Standing double DB alt strict press (5 reps per arm)

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins Couch Stretch, 2 mins

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