Monday
Jerk stamina:
EMOM 8
1: 4 push jerks
2: 4 split jerks
Push press 3 x 10
Metcon:
AMRAP 4
21 S2OH 40/30
21 front squats
burpees over bar for remaining time
rest 2:00
AMRAP 4
15 S2OH 50/35
15 front squats
burpees over bar for remaining time
Tuesday
Gymnastics strength:
3 x ME ring dips
3 x ME strict C2B/pull ups
Gymnastics conditioning:
AMRAP 20
10 KB/DB snatch
20 abmat sit ups
30 DU
10 push ups
20 T2B
30 DU
Wednesday
Back squat 5RM; 2 x 5 – 90%
Metcon:
“KAREN”
150 wall balls for time
Olympic: Clean&jerk
Thursday
WOD (S):
EMOM 30
1: 12-10 cal bike/ski/row
2: 15 KBS 24/16
3: 10 pull ups
4: 20 sit ups
5: rest
Friday
Box step ups 3 x 10
Reverse lunges 3 x 10
Metcon:
4 rounds for time
15 power snatch 35/25
9 burpee over bar
Saturday
Team WOD 11:00, open doors 12-14.