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.