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Monday

Backsquat heavy sets 6×3

Metcon:
4 rounds
15 target burpees
20 unbroken wallballs
(rest 0:30)

Tuesday

Push press 3×3
Push jerk 3×3
Split jerk 3×3

Metcon: “MACHO MAN”

On the minute (go as far as possible):
3 power clean
3 front squat
3 s2oh
(rx: 50/35kg, rx+: 60/40kg)

Wednesday

Deadlift 4×6 (1×70%, 1×70%, 1×75%, 1×80%)

Metcon:
21-15-9
Deadlift (90/65kg)
Thrusters (40/30kg)
one barbell, change weights on your own.

Thursday

Olympic Weightlifting: Clean+ front squat / Mobility&Movement

Friday

FIRST BEAT TEST WOD 17:00
20 min amrap
5 power cleans (60/40kg)
10 pull ups
20 double unders

Saturday

TEAM WOD

Box Battle event 1

3 rounds
10 synchronized pull ups
20 partner wallballs
10 dual deadlift (220/140kg)
20 partner wallballs

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