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DELOAD week starts

Tuesday

Every 90s for 12min:
3 push press
3 push jerk

* Use  ~70-80% of weights used last weeks in 2+2 push press+push jerk complex

Metcon:
10 min amrap
10 pull ups
15 russian swings 24/16
30 sit ups

Wednesday

Front squat deload

Metcon:
3 rounds for time
10 hang power cleans 40/25
10 thrusters
10 frontrack lunges
10 box jumps
30 double unders

Thursday

Olympic weightlifting & Mobility and Movement

Friday

DISCO FRIDAY (compare to MAR 28. 2014)

80 air squats
70 sit ups
60 split jumps
50 KBS
25 burpees
– rest 2 min –
25 burpees
50 KBS
60 split jumps
70 sit ups
80 air squats

Saturday

Team WOD 10:00, open doors 11-13

Sunday

open doors 11-13

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