Monday
Back squat 5×3 (75-85%) no misses!
Conditioning:
2×9 min amrap
29 burpees
29 DU
29 C2B (scale to ringrows or pullups)
-rest 3 min-
29 T2B
29 KBS 24/16kg
29 Power clean 50/35kg
Tuesday
EMOM 10:
5 strict pull ups (even)
5 deadlifts @75% (odd)
Conditioning:
“IDA”
25 burpees
25 box over jumps
25 deadlifts 80/55kg
25 pull ups
25 HR push ups
25 deadlifts 80/55kg
25 box over jumps
25 burpees
Wednesday
Push press 5×3 (75-85%)
Conditioning:
30-25-20-15-10-5
Push press 40/30kg
KBS 24/16kg
Wallballs
Thursday
Olympic weightlifting: Clean / Mobility&Movement
Friday
“BEAR COMPLEX”
Male: 40-45-50-55-60
Female: 25-30-32,5-35-40
As far as possible, 30 min timecap.
Complete total of 7 rounds of following complex:
Power Clean
Front Squat
Shoulder 2 Overhead
Back Squat
(bar cannot touch the ground during these 7 rounds)
Saturday
TEAM WOD