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