Monday

Push press 3RM; 2 x 3 @ 90%

*Heavier than last week

Metcon:
2 rounds for time
20 hang power clean 50/35
20 burpees over bar
20 wall ball

*Pick HPC weight so you can complete them in 1-3 sets in both rounds

Core:
1:00 hollow hold
1:00 arch hold
1:00 plank

Tuesday

Gymnastics weakness training for 15 mins:
HSPU, Ring dips, pull ups, T2B etc.

Metcon:
AMRAP 15
30 DU
15 KBS 24/16
30 DU
15 T2B
:30s wall squat sit

Wednesday

Squat stamina:
Back squat 3 x 10
Front squat 3 x 5

*Target is same loads for both squats, heavier than previous, rest 2:00 between sets

Metcon:
50 wall ball
40 box over
30 KB snatch 24/16
20 HSPU
10 KB thrusters 2 x 24/16

*This is a chipperstyle sprint, try to complete every movement in unbroksen sets. Sub. HSPU to strict push ups.

Olympic: Snatch (Keskiviikon tunnilla vierailevana vetäjänä painonnostaja Piia Koski)

Thursday

WOD (S):
5 rounds of
10 hang power clean 40/30
20 air squats (RX+: 10 pistols)

– rest 1:00 –

30 wall ball
20 push up
30 KBS 24/16
20 T2B
30 wall ball

– rest 1:00 –

3 rounds of: (rest 1:00 between rounds)
10 front squat 40/30
10 S2OH
10 back squat

*In last part, try to complete 1 round unbroken for 30 total reps.

Friday

Pulling strength:
5-3-1 rope climbs
15-12-9 deadlift (add weight in each set)

Metcon:
Buy in: 500m row
30 frontrack lunges 50/35
20 burpees over bar
10 thrusters
rest :30s
20 front rack lunges 50/35
10 burpees over bar
5 thrusters

*Target is to complete barbell movements in one set, scale weight as needed.

Saturday

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