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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-

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