Author: The Black Book

Buddy WOD

4 Rounds for time:
600m Run
20 Hang power clean 42,5/30

OHS Complex
Performed with an empty barbell; 2×5 three different versions.
(1) down slow, up fast, without pause in the bottom position
(2) down slow, up fast but with a three second pause in the top- and bottom position
(3) 1,5’s. no pause in the bottom position but a pause in the top between reps.

Power snatch 3×3 + 3second pause in the receiving position @40%

Power snatch + Hang snatch x5 @40%

Back Squat
10-8-6-4
60-70-75-80%

Front Squat
5-5-5-5
60-70-70-70%

For time:
21-15-9
Push press 60/42,5
Push-up
Strict Pull-up

Deadlift

20 rep at 50% from 1RM

Increase your weight 5kg from last time

then every 3 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge

For time:
Run 1600 meters
75 Squat
Run 800 meters
50 Squat
Run 400 meters
25 Squat
Run 200 meters

Muscle-up foundations

4 rounds with a partner:
1 legless / 3 rope pull-up
10 Ring dip
20 Deadlift 40%

You go, I go.

Snatch technique work

Snatch deadlift, below knee snatch pull, high hang snatch

Pull-up foundations

7×1 Negative pull-ups (max 10 second count)

5 rounds, work to rest 1:1
10 Strict Pull-up (~50% of maxreps ub)
50 Double-under