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Monday

LBBS
5×5 @ 70%

Tabata glute bridges 4min

Metcon:
EMOM 15
1: 10-16 split jumps 35/25
2: 15 unbroken wallballs
3: 10 T2B

Tuesday

Push press
Every 2 minutes for 10 mins x3 reps

Metcon:
50 HR push ups
25 pull ups
50 KBS 24/16
25 T2B
50 wallballs
25 burpees

Wednesday

Front squat 5×4 1/4 (start @ 60%)

Metcon:
“modified bear”
7 rounds for time
5 deadlifts
5 hang power cleans
5 front squats
5 burpees
(50/35kg)

Olympic basic: squat clean

Thursday

WOD (S):
“CHELSEA”
EMOM 30
5 pull ups
10 push ups
15 airsquats

Olympic basic: squat clean

Friday

Deadlift
Every 2:30 for 15 mins
6×65%
6×65%
4×75%
4×75%
2×85%
2×85%

HEAVY METAL FRIDAY
21-15-9-6-3
Front squat 80/55
Burpees
HSPU (hr push ups)

Saturday

TEAM WOD klo 11:00, Open doors 12-14.

Sunday

Open doors 14-16.

Olympic 2.0 klo 16.

1) Snatch up to 85%, max if feeling good today

2) 3×3 snatch stop pull

3) overhead squat 5×3 (near 3RM)

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