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Last week of 3RM and 5RM’s, push to max! Next week is deload.

Monday

Front squat 3RM; 95%, 90%
(Hit the MAX)

Metcon:
9 front squat 60/40
21 T2B
21 wall ball
9 front squat
15 T2B
15 wall ball
9 front squat
9 T2B
9 wall ball

Tuesday

EMOM 10: x amount of strict pull ups (try to hold same amount as in EMOM5 in first week)

Metcon:
40 DU
20 jumping lunges 20/15
20 HSPU
20 abmat sit ups
20 jumping lunges
20 push ups
20 V-UPS
20 jumping lunges
40 DU

Wednesday

Press 5RM; 95%, 90%
(Hit the MAX)

Metcon:
AMRAP 5
power snatch 35/25
AMRAP 4
burpees over bar
AMRAP 3
OHS 35/25
AMRAP 2
burpees over bar

Olympic: Snatch

Thursday

WOD (S):
4 rounds: 1 min on / 1 min off for max reps:
1: wall balls
2: KBS 24/16
3: burpees
4: DB/KB snatch
5: abmat sit ups

Friday

EMOM 12:
1: 10 OH lunges *
2: 6-10 strict T2B
3: 10 double KB thruster *
4: rest

* you choose the weight

Metcon:
E2MOM for 5 sets
10 push ups
10 frontrack lunges 40/30
6 STOH
6 thrusters

(scale reps if needed: 8-8-4-4 etc. 1 round should take around 1:00 – 1:15 followed by 1:00 – 0:45 rest)

Saturday

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

Sunday

Open doors 14-16. Mobility 16:00.

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