Lighter transition week before new squat cycle. Press cycle starts this week.
Monday
Press 5 x 5 (heavy, not maximal)
Wide push ups 3 x ME
Metcon:
5 rounds for time
15 wall balls
7 burpees
3 HSPU
Tuesday
Back squat deload / technique check (4 x 5 @ 60%)
Metcon:
AMRAP 8
20 jumping squats
40 DU
Wednesday
Weighted pull ups / assisted pull ups 6 x 4 (heavy)
Metcon:
DEATH by burpee pull ups / jumping pull ups
After party!
1:00 hollow rock hold
1:00 arch rock hold
1:00 planking
1:00 abmat sit ups
Olympic: power clean + push jerk
Thursday
WOD (S):
2k run
100 KBS 24/16
2k run
200 DU
– rest 3 min –
50 burpees
Friday
Front squat deload / technique check (4 x 5 @ 60%)
Metcon:
EMOM 16
1: 14 goblet squats
2: 12 box jumps
3: 8 V-UPS
4: REST
Saturday
Team WOD 11:00, open doors 12-14.
Sunday
Open doors 14-16.