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Monday

Skill:
Jerk (if advanced, go for heavyish 8×2)

Metcon:
“GRACE”

30 Clean&Jerks (62,5/40kg)

Tuesday

Skill:
Ring dips (if advanced, go for 4×6)

Metcon:
4 rounds for time
5 strict pull up
10 pushup
20 airsquats
EMOM 3 burpees

Wednesday

Strength:
HBBS 3×5

Metcon:
5 rounds for time (with 30s rest between rounds)
20 splitjumps
10 boxjumps

Thursday

Olympic Weightlifting/Mobility & Movement/Active recovery/Rest Day

Friday

Strength:
Clean pulls 5×3

Metcon:
12 min amrap
1 C&J (50/30kg)
2 Burpee over bar
2 Pullups
2, 4,4… 3, 6, 6… etc.

Saturday

Skill:
Skin the Cat progressions

Team WOD:
100 Slamballs / OH plate hold
100 Airsquats / Squat hold (90*)
100 Abmat situps / Planking hold

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