WOD WOD, 30. November 2021

30-11-2021 Weightlifting Complex (Weight) 6 sets of 1Squatclean+1Frontsquat+1SplitJerk (1RM C&J) 67%,67%,72%,72%,77%,77% 90 sec. Between Sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 500 m row/ski / 1000 m Bike 15 Push ups 2 Deadlift 90% 1RM

WOD WOD, 24. November 2021

24-11-2021 Weightlifting Complex (Weight) 6 sets of 2 Snatchgrip Push Press (behind the neck)+ 2 Overheadsquats 2 sec. Hold in Bottom Position (1RM Snatch) 60%,60%,65%,65%,70%,70% 90 sec. Between Sets Metcon Metcon (Time) Buy in: 50 DU/ 25SU+25DU/40SU+10DU 21-15-9 Snatches 50/30

WOD WOD, 23. November 2021

23-11-2021 Weightlifting Complex (Weight) 6 sets of 2x1Powersnatch+1Floating Squat Snatch (1RM Snatch) 60%,60%,65%,65%,70%,70% 90 sec. Between Sets Metcon Metcon (Time) For Time: 25-20-15-10-5 Front Squat 40/25 10-8-6-4-2 BMU/ 20-16-12-8-4 C2B/PU 25-20-15-10-5 Sit ups TC: 16

WOD WOD, 22. November 2021

22-11-2021 Weightlifting Complex (Weight) 6 sets of 2 Powerclean+2Push Press (1RMC&J) 60%,60%,65%,65%,70%,70% 90 sec. Rest between sets Metcon Metcon (Time) 6 se Buy in TABATA Row/Bike/Ski Direktly into 21-15-9 Deadlift Hang Power Clean Shoulder to Overhead 50/30 TC: 16