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Monday

Push press 5 x 4 (max 60% of 1RM / deload)

E3MOM for 21 mins:
RX:
8 KB snatch 24/16
8 T2B
8 HR push ups (RX+: HSPU)
16 wall balls

L1:
6 KB snatch (lighter)
8 K2E / KR
8 HR push ups
12 wall ball

Tuesday

Gymnastics conditioning
EMOM 25
1: x C2B + x pull ups (unbroken sets)
2: 25+25s suitcase carry with KB/DB
3: x HSPU + x seconds HS hold
4: 10 T2B + 15 back extension
5: rest

Metcon:
AMRAP 7:
“Gassy”
7 burpee
14 air squats
21 DU

Wednesday

Back squat 3 x 10
Front squat 3 x 5
Same weight on both squats, lighter than last weeks, rest 1:30 between sets

“Leg / core accessory workout”
15 mins for quality:
10 split squats / leg
10 plank reaches
10 reverse lunges / leg
10 strict K2E
10 box step up / leg
20 flutter kicks

Olympic: Snatch + OHS

Thursday

WOD (S)

3 rounds of:
33 wall ball
33 KBS 24/16

2 rounds of:
22 hang power clean 50/35
22 T2B

1 round of:
11 thrusters 50/35
11 burpees

Friday

“Pulling strength”
EMOM 12:
1: 2 rope climbs or 5-10 strict pull ups
2: 10 deadlifts (you pick weight)
3: rest

Metcon:
5 rounds for time
6 pull ups
7 push ups
8 front squats 60/40
9 burpee over bar

Saturday

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

 

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