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Monday

Push jerk or Split jerk 3RM
Then: 3×3 – 90-95% of 3RM

Metcon:
“V6”
3 rounds for time
6 Hang power clean 50/35
6 S2OH
6 Burpee over bar
6 Hang power clean
6 Front squat
6 Burpee over bar

Tuesday

Gymnastics conditioning:
Every 3 mins for 27 mins
1: 20 burpee box over
2: 20 V-UP + 20 back extension
3: 10 ring dips + 15 KBS + 20 wall ball

Metcon:
AMRAP 5
5 Burpees
5 Push ups
5 Pull ups
5 T2B

Wednesday

Back squat
70% x 6
75% x 6
80% x 4
85% x 2
90% x 2

Metcon:
With in 12 mins
1000m run
5 OHS 40/30
5 Abmat sit ups
10+10, 15+15…

Olympic: Snatch

Thursday

“DISCO Thursday”

80 Airsquats
70 Abmat situp
60 Split jumps
50 KBS (24/16kg)
25 Burpees
– Rest 2min –
25 Burpees
50 KBS (24/16kg)
60 Split jumps
70 Abmat sit ups
80 Airsquats

(compare to previous results. Search feed in wodconnet: “disco”)

Friday

Big Clean complex:
5 sets of
1 squat clean
1 hang squat clean
1 front squat
x 3 (unbroken set)

Rest as needed between sets, climbing weights

Metcon:
For time
20 wall ball
20 front rack lunges 40/30
20 KBS 24/16
20 front squats 40/30
20 KBS 24/16
20 front rack lunges
20 wall ball

Saturday

Team WOD 11:00, open doors 12-14. Bring a friend 14:00!

Sunday

Open doors 14-16.

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