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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

 

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