Monday

Push jerk or Split jerk 5 x 3 – 70% of 3RM (paused 2s in dip&catch)

Metcon:
12-10-8-6-4-2
UB hang power clean 50/35
UB S2OH 50/35
Resting only between movements

Deload version:
Use lighter weight and work for quality

Core:
50 weighted sit ups
50 weighted back extensions
(partner holding legs)

Tuesday

Gymnastics conditioning:
E3MOM for 24 mins mins (2 rounds)
1. 50/35 cal bike/ski/row
2. 50 DU + 15 T2B
3. 20 wall ball + 20 pull up
4. 15 burpee box over

Metcon:
“Taxi Driver”
100 KBS 32/24
every break: 10 burpees

Wednesday

Back squat
6 x 50%
6 x 55%
4 x 60%
4 x 70%

Metcon:
4 rounds for time
60 steps walking lunges
12 pull ups

Olympic: Clean&Jerk

Thursday

Paced conditioning (Not for time, go easy)
3 rounds of:
15 wall ball
15 KBS 24/16
Rest :30s
15 push ups
15 burpees
Rest :30s
15 T2B
15 back extensions
Rest :30s
0:30s hollow rock
0:30s posterior plank
Rest :30s

Friday

“SAMSON”
50 wall ball
2 front squats
50 burpees
4 front squats
50 KBS 24/16
6 front squats
50 box overs
8 front squats
30 pull ups
10 front squats
400m run

Males use bodyweight, females 2/3 of bodyweight in front squats

• Saturday

 

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

Sunday

Open doors 14-16.