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syyskisatmainos

Monday

Back squat: 3×70%, 3×80%, 3+90%

Metcon:
AMRAP 15
30 hang power clean 40/30
10 pull ups
30 sit ups
10 pull ups

Tuesday

Push press 5×5 @ 70%
If you don’t know your current 1RM use 85-95% of recent press 1RM

Metcon:
3 rounds for time
12 thrusters 35/25
8 burpee over bar
12 front rack lunges 35/25
8 burpee over bar
rest 1:00

*goal is to go ub on barbell movements

Wednesday

Gymnastics/skill: HSPU, pistols

EMOM 20:
1: 0:40 DU max reps
2: 10 pistols (go weighted if too easy)
3: 5-10 HSPU
4: 15 KBS (you pick the weight)

Olympic: Clean&Jerk

Thursday

WOD (S):
60 air squats
10 burpees
40 sit ups
10 burpees
30 box jumps
10 burpees
20 KB/DB snatch
10 burpees
30 box jumps
10 burpees
40 sit ups
10 burpees
60 air squats

Friday

Hang squat clean+front squat complex 3+2
work up to heaviest set in 20 minutes, after reaching max do 2 additional sets with 90% and 85% of complex max.

Metcon:
For time and reps
Max effort unbroken wall balls (holding ball longer than 2s is considered as break)
on the next full minute start:
21-15-9
push ups
2x reps double unders
on the next full minute start:
Max effort unbroken wall balls

*Score is total amount of wall balls and time in 21-15-9 couplet.

Saturday

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

Sunday

Open doors 14-16. SMASH 16:00.

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