Monday
EMOM 10:
3 power clean (~70% of 1rm)
3 hi box jump
20 min amrap:
5 power clean (50/35kg)
10 T2B
15 wallball
Tuesday
Push press: 20 mins to establish your 1rm of the day
“BASELINE”
500m row
40 airsquats
30 situps
20 push ups
10 pull ups
Wednesday
Back squat: 20 mins to establish your 1rm of the day
7 rounds for time:
7 HBBS (50% of your 1rm of the day)
7 strict pull ups
Thursday
Olympic Weightlifting / Mobility&Movement
Friday
4 rounds for total reps
4 min amrap:
40 double unders
30 wallballs
20 pull ups
10 push ups
– 1 min rest between rounds –
Saturday
Team WOD