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Monday

Push jerk or Split jerk: Work up to 3RM then 3×3 – 90% of 3RM

Metcon:
9-15-21
Burpee over bar
OHS 40/30

Tuesday

Gymnastics conditioning
3 rounds (not for time)
2 bar MU
2 rope climbs
4 C2B
4 kipping pull up
6 HSPU
6 strict push up
8 T2B
8 back extension

Metcon:
AMRAP 6: (all out sprint)
25 KBS 24/16
50 DU

Wednesday

Back squat
65% x 8
70% x 8
75% x 6
80% x 4
85% x 4

Metcon:
10 rounds for time
8 wall ball
6 KBS
4 push up
2 strict pull up

Olympic: Squat clean

Thursday

TEAM WOD 11:00, open doors 12-13:45.

Friday

E2MOM for 5 sets or EMOM10 for technique
1 snatch
1 hang snatch
2 OHS
(beat last weeks weights)

Metcon:
3 rounds for time
25 power snatch 35/25
25 front squat 35/25

Saturday

No classes. SPRING COMPETITION 11:00 ->

Sunday

Open Doors 14-16.

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