Monday

Back squat week 3
5x @ 75%
3x @ 85%
1+ @ 95%

Backrack lunges 3×10

Metcon:
3 rounds for time
20 unbroken wallballs
10 target burpees
1 min rest

Tuesday

Overhead squat (technique/advanced 3-3-3-3-3-3)

Metcon:
“Core Killer”
2 rounds (not for time):
40 weighted sit ups 15/10
40 back extension
40 k2e
40 abmat sit ups
40 russian swings 24/16
40 overhead squats with barbell

Wednesday

Skill of the Week: Handstand
Handstand holds, shoulder touches, free handstand practice with partner

Metcon:
10 min amrap
10 power snatch 35/25kg
30 double unders

Thursday

Olympic Weightlifting: JERK & Mobility and Movement

Friday

Deadlift week3
5x @ 75%
3x @ 85%
1+ @ 95%

Metcon:
25 pull ups
25 squat cleans 40/25
25 push ups
50 overhead plate lunges 10/5
– rest 2 min –
50 overhead plate lunges 10/5
25 push ups
25 squat cleans 40/25
25 pull ups

Saturday

TEAM WOD

Sunday

Open Gym. go for WOD’s you missed this week.