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Monday

HBBS week 3
5 x 75%
3 x 85%
1 + 95%

Metcon:
3 rounds for time
30 wallballs
25 power snatch 35/25
20 pull ups

Tuesday

Push press + push jerk 2+1 (every 2 minutes, 5 sets)

Metcon:
AMRAP 7
40 double unders
8 S2OH 60/40
20 KBS 24/16
(RX+ 75/50, 32/24)

Wednesday

Front squat 3×10 – heavier than last week –

Metcon:
4 rounds for time
50 double unders
15 KBS 24/16
50 double unders
15 front squats 50/35

Olympic basic: power snatch

Thursday

WOD (S):
Hero workout “MORRISON”
50-40-30-20-10
wallballs
box jumps
KBS 24/16
(timecap: 50 min)

Olympic basic: power snatch

Friday

Hang squat clean 3×2 +1 front squat (work up to max for complex)

Clean pulls 5×4 @ 110-120%

Metcon:
12 rounds for time
7 burpees
5 pull ups
3 hang power clean 60/40
(RX+ 70/50, C2B pull ups)

Saturday

Team WOD 11:00, open doors 12-14.

Sunday

Itsenäisyyspäivä special 16:00

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