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Monday

Overhead squat 5-5-5-5-5

Metcon:
AMRAP 8
10 hang power clean 40/30
10 push press 40/30

Tuesday

Strength/skill sets (pick one):
a) HSPU
b) Ring dip
c) Pull up

Metcon:
E2MOM for 18 mins
1: 5 burpee bar touch + 5-10 T2B
2: 5-10 heavy KBS + 5-10 pull ups
3: 20 steps walking lunges

Wednesday

Power clean complex
1 from ground + 2 from hang (do at least 5 heavyish sets)

Metcon:
4 KB hang clean&jerk
4 KB reverse lunges
4 KB hang clean&jerk (other side)
4 KB reverse lunges (other side)
6+6… 8+8… as far as possible in 8 minutes
RX: 24/16kg KB

Olympic: Power snatch

Thursday

WOD (S):
“Team ANGIE ++”
100 pull ups
100 push ups
100 sit ups
100 burpees
100 airsquats

Friday

OPEN 18.3

Saturday

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

 

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