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Monday

Strength:
Front squat 4×4

Metcon:
5 rounds for time
25 jumping squats (20/15kg)
20 push press (40/25kg)
15 pull ups

Tuesday

Strength:
Push press 3×5
Push jerk 3×5

Metcon:
9 min amrap
7 thrusters (50/30kg)
5 T2B

Wednesday

Strength:
Clean 7×3

Metcon:
Hang power cleans (50/30kg)
Burpee over the bar
10-1
1-10

Thursday

Olympic Weightlifting / Mobility&Movement / Rest Day

Friday

HEAVY METAL FRIDAY

7 min amrap:
7 power clean
7 push press
– Rest 1 min –
7 min amrap:
7 wallball
7 KBS
– Rest 1 min –
7 min amrap:
7 burpee
7 T2B

Saturday

Team WOD

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