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Monday

Back squat deload 5 x 40%, 5 x 50%, 5 x 60%
or week 3 (5 x 75%, 3 x 85%, 1+ 95%)

Metcon:
For time
10-8-6-4
hang power clean 50/35
20-16-12-8
front rack lunges 50/35

*After each set of both barbell movements do 15 sit ups

*Maanantaina iso sali on varattu ajaksi 19-20 yksityistunnille.

Tuesday

Push press 3×5 – 75%, 2×3 – 80%

Metcon:
AMRAP 4
20 HR push ups
20 wall balls
20 KBS 24/16
– rest 2:00 –
AMRAP 8
20 HR push ups
20 wall balls
20 KBS 24/16

Wednesday

Skill/technique: OHS, C2B/pull up kipping

Metcon:
5 rounds, every 3 mins
12 OHS 40/30
10 burpees
8 C2B

Olympic: Snatch

Thursday

WOD (S): “Barbell marathon”
50 thrusters 40/30
– rest 5:00 –
40 front squats 50/35
– rest 4:00 –
30 thrusters 40/30
– rest 3:00 –
20 front squats 50/35
– rest 2:00 –
10 thrusters 40/30

Friday

Hang squat clean + front squat complex: 2 + 1
Work up to rep max in 20 mins, then do additional 2 sets with 95% and 90% of rep max.

Metcon:
4 rounds for time
12 deadlifts 70/45
8 burpees over bar
6 pull ups
4 T2B

Saturday

Team WOD 11:00, Open doors 12-14. FREE INTRO 14:30.

Sunday

Open doors 14-16, Mobility 16:00

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