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Ida & Suvi @ Box Battle

Monday

Push press: 8 minutes to establish heaviest set of 3

“The Seven – 40100”
7 rounds for time:
7 HSPU
7 Thrusters 50/35kg
7 K2E
7 High box jumps
7 Burpees
7 KBS 32/24kg
7 Pull ups

(30 min time cap)

Tuesday

Clean&Jerk skill work
Advanced: 6×2 between 60-80% of your 1RM

Metcon:
10 Clean&Jerks @ 65%
40 Airsquats
8 Clean&Jerks
30 Pull ups
6 Clean&Jerks
20 Wallballs
4 Clean&Jerks
10 T2B
2 Clean&Jerks

Wednesday

Front squat 4×5 (climbing)

12 min amrap:
21 DU
9 Front squat  (50% of your 1RM)

Thursday

Olympic Weightlifting: Jerk / Mobility&Movement

Friday

1xME strict pull ups
1xME strict chin ups
1xME kipping pull ups
(rest 3mins between sets)

Metcon:
30 Cal row
40 DU
30 Push ups
40 DU
30 Box jumps
40 DU
30 KBS 24/16kg
40 DU
30 Abmat situps
40 DU
30 Wallballs

Saturday

TEAM WOD

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