Monday
Overhead squat 10×3
Metcon:
10 min amrap
5 KBS (24/16kg)
5 Goblet squats
10+10, 15+15…
Tuesday
Hang power clean – 20 minutes to work up to 3RM
Metcon:
3 rounds for time
7 hang power cleans (60/40kg)
30 wallballs
7 burpee over the bar
Wednesday
EMOM 10:
10 Russian swings 32/24kg
5 T2B
Metcon:
21-15-9
Bar over burpees
Kettlebell thrusters
Thursday
Olympic weightlifting: Hang squat snatch
Friday
21-15-12-9-6-3
Front squat (60/40kg)
Bar over burpees
Box jumps
Saturday
TEAM WOD