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Monday

Front squat 3RM (push to max) + 2 x 3 – 90%

Metcon:
AMRAP 10
50 wall ball
40 burpee
30 DB snatch
20 push up
10 T2B

Tuesday

HSPU work (strength/skill work, progressions)

Metcon:
10 rounds for time
30 DU
5 power snatch 40/30

Wednesday

Push jerk 3RM (push to max) + 2 x 3 – 90%

Metcon:
E3MOM for 5 sets
10 TNG power clean 40/30
10 thruster 40/30
* Target is to go unbroken in each set. Scale/upscale wisely.

Olympic: Snatch+OHS

Thursday

WOD (S):
AMRAP 11
30 DU
7 T2B
14 DB/KB frontrack lunge

15-12-9
HSPU
hang power clean 60/40

2 rounds for time
20 back squat 60/40
20 burpee

Rest 5 min between workouts, total time cap: 40min

Friday

Deadlift 8-6-4-2 (heavier than last week)

Metcon:
20 burpee over bar
10 front squat 50/35
5 bar muscle up
15 burpee over bar
10 front squat
3 bar muscle up
10 burpee over bar
10 front squat
1 bar muscle up

Time cap: 15 min

Saturday

Team WOD 11:00. Ei Gymnastics tällä viikolla,  voimisteluvalmentajia ei paikalla.

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