Monday (week starting 25.11)
HBBS 3×5
-Metcon-
5 rounds for time:
20 split jumps
10 pushups
5 pullups
Tuesday
Pushpress / pushjerk technique
EMOM for 10 mins
from the rack:
3 pushpress even
3 pushjerks odd
(Keep weights moderately light and focus on good technique)
Wednesday
Press 3×3
– then add weight –
Push press 3×3
OR press/pushpress technique
-Metcon-
3 rounds for time:
10 burpee
20 kbs 24/16kg
30 Abmat situps
Thursday
Olympic Weightlifting / Open Gym / Rest day
Olympic: High hang / Hang clean
Friday
Front squat 4×4
Clean technique
-Metcon-
(50/35kg on the bar)
Clean 8
Boxjump 16
Deadlift 24
Double under 32
Clean 6
Boxjumps 12
Deadlift 18
Double under 24
Clean 3
Boxjump 6
Deadlift 9
Doubleunder 12
Saturday
”TEAM WOD”
3 rounds for time:
20 SDHP 24/16kg / Hipull hold
20 K2E or T2B / Knee raise hold
20 Pushpress 40/20kg / OH hold
20 Pullups / Pullup hold (or ringrows)
20 Burpees / Pushup hold