Monday
HBBS week 2
3 x 70%
3x 80%
3+ 90%
Metcon:
6 minutes to complete 50 back squats @ 40% of 1RM
– 1 min rest –
AMRAP 3:
3 deadlifts 70/50
3 bar over burpees
Tuesday
Push press + push jerk 2+1 (every 2 minutes, 5 sets)
Skill: HSPU for 15 minutes
Metcon:
AMRAP 8
3 clean & jerks 60/40
9 wallballs
6 T2B
Wednesday
front squat 3 x 10 – heavier than last week –
Metcon:
5 rounds for time
12 burpee box overs
15 KBS 32/24
Olympic basic: squat clean
Thursday
WOD (S)
“Shooting Cindy”
5 rounds
AMRAP 3:
5 pull ups
10 push ups
15 wallballs
– 1 min rest –
Olympic basic: squat clean
Friday
Clean pulls 5×3 @ 90-110%
Hang squat cleans 3×3
Metcon:
“Holley Girl”
20 rounds for time
5 wallballs
3 HR push ups
1 power clean 60/40
(RX+: 80/50, HSPU)
Saturday
TEAM WOD 11:00, Open doors 12-14.
Sunday
Open doors 14-16.
Olympic 2.0 16:00
Clean&Jerk competition (3 attempts for max weight!)