Monday 9.12 ->
Superset:
Floor press
HR pushups
3×8 (heavy weights)
Metcon:
16 min amrap (30/20kg)
Push press 8
Airsquats 16
Tuesday
LBBS 5×5
6min Tabata planking
Metcon:
30-20-10
Slamball
KBS (24/16kg)
Wednesday
Split Jerk (from the rack) technique
Advanced: 10×2 (heavy but not max)
C&J Complex:
EMOM 10 min (60% of 1rm front squat)
1+2+1 Clean, Front squat, Jerk
Thursday
Olympic weightlifting
Clean, cleanpulls
Open Gym / Rest Day
Friday
Deadlift 4×8 @ ~75% of 1rm
Pullups 3xME (Max Effort)
Metcon:
40-20-10
Overhead lunges (with plate 20/15kg)
Jumping Pullups
Saturday
Teams of 3:
15 Deadlift @ 50/80kg
10 Thrusters @ 30/40kg
5 Burpees
– All team members complete total of 3 rounds, one person working at the time for whole round-