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Monday

Strength: HBBS week 2

Metcon:
40100 benchmark workout “P*RSE”
100 split jumps
40 back squats 50/35
100 jumping squats

Tuesday

Strength: press week 2

Metcon:
buy in 30 strict press with barbell
3 rounds:
20 KBS 24/16
50 DU
cash out 20 strict press with barbell

Wednesday

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

Metcon:
5 rounds for time
10 pistols (alternating) / goblet squats
15 pull ups

Thursday

Olympic weightlifting: Overhead movements, push press, push jerk, split jerk complex / Mobility&Movement

Friday

Strength: Clean pulls 5×3 (90-120% of 1RM clean)
Pull ups 3×10 / 3xME or 6×2 negatives

Metcon:
“Barbell Baby”
20 thrusters
30 front squats
20 push press
30 back squats
45/30kg

Saturday

TEAM WOD 10:00, open gym 11-13.

Sunday

Open gym 11-13.

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