Monday
Back squat
2 rounds:
6 x 75%
rest 1:00
4 x 80%
rest 1:00
2 x 85%
rest 3:00
Metcon:
3 rounds for time
400m run
30 KBS 24/16
Target is to go unbroken on swings
Tuesday
Long gymnastics EMOM 40:
1: x amount of strict pull ups
2: 8-12 burpees
3: x amount of strict HSPU
4: 30-50 DU (45s of jump rope)
5: rest
Wednesday
Push press 3-3-3
Push jerk 2-2-2
3 sets of:
10 x BTN press
rest :45s
12 x OH lunges
rest :45s
10/10 DB/KB push press
rest 1:30
Olympic: split jerk
Thursday
WOD (S):
“NICOLE”
AMRAP 20
400m run
Max reps ub pull ups
Core:
:30s dual KB frontrack wall sit
:30s rest
:30s hollow body hold
:30s rest
:30s plank
:30s rest
x 3 rounds
Friday
Clean complex:
EMOM 6
1 squat clean
1 hang squat clean
Increase load
E2MOM for 8 mins (4 sets)
1 squat clean
1 hang squat clean
EMOM 20:
5 wall ball
3 T2B
1 hang power clean (heavy)
Saturday
Team WOD 11:00