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Monday

Strength:
HBBS (high bar back squat)
5×3 @ 80% of 1RM

Metcon:
“Lynne 40100”
5 rounds for maxium reps of each:
Floor press @ bodyweight
Strict pull ups
(rest as needed)

Tuesday

Skill: Double unders, OHS

Metcon:
3 rounds for time
20 DU
7 OHS
7 K2E

Wednesday

Strength:
Press 3×5
– then add weight –
Push press 3×5

Metcon:
10!
Push press 40/25kg
Over the bar burpee
Abmat situps

Thursday

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

HEAVY METAL Friday

7 Clean @ 75% of 1RM
15 KBS 24/16kg
7 Hi box jumps
6+15+6, 5+15+5… 1+15+1.

Saturday

“TEAM JACKIE” (teams of 2 ladies and 2 sons)

1000m row
50 thrusters (20kg)
30 pull ups

Sunday

Open Gym / Go for WOD’s you missed this week.

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