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Tämä tuleva viikko on kevennetty osittain metconien ja maastavetojen osalta.

Monday

Deadlift 3 x 12 (max 50% of 1RM, keep it light)

Metcon:
3 rounds for quality
200m row
12 deadlifts 70/45
21 box jumps

Tuesday

Back squat: 6 x 70%, 6 x 80%, 3 x 90%, 2 x 95%
Front squat: 5 x 65%, 4 x 75%, 4 x 80%, 4 x 80%

Metcon:
AMRAP 8
15 wallballs
30 split jumps
15 KBS 24/16

Wednesday

HSPU / planking 5 x 8 + 30s (do as a superset)

Metcon:
10! not for time, perfect reps:
power clusters 40/30
T2B / V-UPs

Olympic: Power clean + jerk

Thursday

Chelsea 30 minutes (not EMOM):
5 pull ups
10 push ups
15 air squats
(easy pace)

Friday

Back squat: 4 x 75%, 4 x 80%, 4 x 80%, 4 x 80%
Front squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%

Metcon:
AMRAP 12
8 front squat 40/30
8 strict pull ups
8 burpees

Saturday

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

Sunday

Open doors 14-16. Smash 16->

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