Monday

Introduction to LBBS (low bar back squat) 5×5

Metcon:
“Barbell Baby 2.0”
15 hang power snatch
20 back squat
15 hang power clean
20 front squat
15 S2OH
20 overhead squat

Tuesday

Push press 1RM (to get correct weights for next weeks strength cycle)

Metcon:
EMOM 12
1: 14-20 DB snatch 25/15 (alternating arms)
2: 5 pull ups + 5 T2B (strict preffered)
3: 20-25 heavy russian swings (you can use dual KB)

Wednesday

Front squat 3RM

Metcon:
EMOM 10
10 wallballs + ME burpees for remaining time (score: burpees)

Olympic: Squat snatch

Thursday

Olympic: Squat snatch

WOD (S):
“HERO WOD: Whitten”
5 rounds for time
22 KBS
22 box jumps
400m run
22 burpees
22 wallballs
(time cap: 50 min)

Friday

Deadlift, every 2:30 for 15 mins

8 x 55%
8 x 55%
6 x 65%
6 x 65%
4 x 75%
4 x 75%

Metcon:
15 HSPU
30 pull ups
45 wallballs
60 KBS 24/16
75 double unders

Saturday

Team WODia ei ole tällä viikolla. Sali avoinna treenille 12-15!

Sunday

Open doors 13-14:30

YIN JOOGA 14:30-16:00 (open puoli ei käytössä)

Olympic 2.0 16-18 (olympicin aikana open puoli vapaassa käytössä)

1) Power clean + push jerk establish heaviest 3RM TNG set

2) 3×10 TNG power cleans (from floor) heaviest possible

3) 3 stop clean pull 5×2 – heaviest possible

4) 4xME strict UB C2B