Monday
Strength: front squat week2
Metcon:
12 min amrap
9 deadlifts
6 hang power cleans
3 s2oh
Tuesday
Every 2mins for 16minutes:
2 push press
2 push jerk
Metcon:
5 rounds for time
10 HR push ups
10 Ring dips / box dips
10 burpees
Wednesday
Kettlebell skill: Turkish get up
Metcon:
4 min amrap
10 KBS 24/16
10 pull ups
– rest 1 min –
4 min amrap
box jumps
wallballs
Thursday
Olympic weightlifting: hang snatch / Mobility&Movement
Friday
Sumodeadlift
Metcon:
5 rounds for total time:
20 wallballs
10 squat cleans 50/35
Saturday
TEAM WOD 10:00, open gym 11-13. Free intro 13-14.
Sunday
Open gym 11-13