Monday

Strength: HBBS week 1

Metcon:
AMRAP 4
5 squat clean 50/35
10 KBS 24/16
– 1 min rest –
AMRAP 4
10 T2B
5 box jumps

Tuesday

Strength: Press week 1

Metcon:
5 rounds for time
7 push press 50/35
14 wallballs
(every 90s perform 3 burpees)

Wednesday

Skill of the Month: Pistols
*Ankle mobility!
*Strength/progression drills for pistol squats

Metcon:
AMRAP 10
10 HR push ups
10 alternating pistols/goblet squats
20 double unders

Thursday

Olympic weightlifting: push/split jerk complex / Mobility&Movement

Friday

Strength: Clean pulls 5×3 ~80-110% of 1RM clean
Pull ups 3×10, or negatives 6×2

Metcon:
AMRAP 10
12 unbroken front squats* 60/40
40 double unders
– rest exactly 30s after each round –

* if you break front squats, do 5 burpees

Saturday

TEAM WOD

klo 13 Ystävänpäivän WOD. Tuo kaverisi treeneihin.

Sunday

Open doors 11-13