Monday
Back squat
6-4-2
6-4-2
as heavy as form allows
KB crossbody lunges 2 x 20
Metcon:
21-15-9
Wall ball
DB snatch
Tuesday
a) HSPU 5 sets / progressions
b) alternating floor press 3 x 20
c) single arm DB press 3 x 10/10
Metcon:
EMOM 15
1: 10 deadlift 100/70
2 :30-:40s wall sit
3: 30-50 DU
Wednesday
Press 3-3-3-3-3
Push press 3-3-3-3-3
as heavy as form allows
Metcon:
5 rounds for time with increasing effort per round
15 KBS 24/16
15 burpees
rest 1:00
compare to 22.10.2018
Olympic: snatch
Thursday
WOD (S):
For time / 2 persons team
100 clean&jerk 40/30
100 pull ups
200 wall balls
100 HSPU (push ups)
100 power snatch 40/30
Friday
20 mins to heaviest possible in complex:
1 squat clean + 1 hang squat clean
Metcon:
7 rounds for time
7 burpee box jump over
7 thrusters 50/35
Saturday
Team WOD 11:00.