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Monday

Push jerk or Split jerk 2RM: 3×2 90-95% of 2RM

Strict press 3 x 8

Metcon:
21 thrusters 40/30
400m run
15 thrusters
400m run
9 thrusters
400m run

Tuesday

Gymnastics strength:
EMOM 18
1: 1-2 rope climbs
2: 8-12 strict push ups
3: 30-40 DU
4: 4-8 strict pull ups
5: 15-20 KBS 24/16
6: rest

Metcon:
3 rounds for time
50 steps walking lunges
12 hang power clean 50/35
3 Bar MU

Wednesday

Squat stamina:
Back squat 4 x 10

Metcon:
40 Backrack lunges
20 wall ball
30 power clean
20 wall ball
20 S2OH
20 wall ball

Olympic: Snatch

Thursday

E3MOM for 30 mins
10 pull ups
10 burpee box overs
10 KBS 24/16

Friday

Barbell conditioning:
EMOM10
1: 5 hang power clean
2: 5 hang squat clean
(you pick the weight)

Metcon:
3 rounds for time
10 deadlift 100/70
10 T2B
10 burpee over bar

Saturday

Team WOD 11:00, open doors 12-14

Sunday

Kulku avainkoodilla 6-22.

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