Monday
Back squat 3 x 1 – 95%
Hamstring lifts 3 x 10
Metcon:
Alt. EMOM 8
1: 1 round of Cindy
2: 20 KBS 24/16
Tuesday
EMOM 10:
1: 3-7 strict pull up
2: 7-10 strict push up
Metcon:
5 rounds for time
32 DU
16 wall ball
8 pull up
Wednesday
Push Press 1RM
Metcon:
EMOM 10
6 hang power clean
6 push press
6 back squats
All movements in minute. Bonus: add +3 burpees otm.
olympic: clean&jerk
Thursday
WOD (S):
AMRAP 12
10 wall ball
10 KBS 24/16
10 burpees
Rest 2:00
AMRAP 12
10 split jumps
10 med ball clean
10 sit up with med ball
Friday
3-position clean REP MAX in 20 minutes
Metcon:
3 rounds for time
5 hang squat clean 60/40
5 front squat
10 burpee over bar
5 hang power clean
5 S2OH
10 burpees over bar
Saturday
Team WOD 11:00, open doors 12-14.
Sunday
Open doors 14-16. Mobility 16.00.