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Monday

Front squat week 1

Gluteham raises

Metcon: “Baseline”
500m row
40 airsquats
30 sit ups
20 push ups
10 pull ups

Tuesday

Every 2 minute for 16 minutes:
2 push press
2 push jerk
(for maxium weight)

Ring/KB push ups 3xME

Metcon:
4 rounds for time
6 clean&press
9 HBBS
12 T2B
(40/25kg)

Wednesday

Skill: Kettlebell snatch

Metcon:
20 min amrap
10 KB snatch
20 KBS
30 KB lunges
40 DU

Thursday

Olympic weightlifting: Snatch / Mobility&Movement

Friday

Sumo deadlift week 1

Metcon:
1-10 pull ups
10-1 deadlift (bodyweight)
on the minute 3 burpees

Saturday

TEAM WOD, open doors

Sunday

Open doors

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