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Monday

Back or front squat 3 x 10

Bulgarian split squat 4 x 10 (heavier than last week)

Metcon:
AMRAP 8
10 split jump
10 air squat
10 burpee
10 KBS 24/16

Tuesday

3 super sets:
10 strict press
20 alternating KB/DB bent over row
rest 1:30 between sets

3 super sets:
5-10 strict pull up
20 alternating DB/KB floor press
rest 1:30 between sets

Metcon:
3-4 rounds for quality:
5-10 strict HSPU
5-10 strict T2B
10-20 steps DB/KB OH walking lunge
30s hollow hold / 60s planking

Wednesday

Power snatch 3RM; + 3 x 3 @ 90% of 3RM
(20 mins to build moderately heavy 3RM then 3 drop sets)

Metcon:
AMRAP 15
100 DU
50 wall ball 9/6
40 KB/DB front rack lunge 24/16 / 22,5/15
30 KB/DB snatch 24/16 / 22,5/15
20 T2B
10 bar muscle up

Olympic: Clean

Thursday

WOD (S):

“Mighty Ducks”
3 persons teams:
60 clean & jerk 60/40
400m row/ski
30 C2B
400m row/ski
100 burpee over bar
400m row/ski
30 C2B
400m row/ski
60 clean & jerk 60/40

Cap: 30 min

Friday

Independence Day: Special WOD / schedule (check wodconnect)

Saturday

Team WOD 11:00.

Sunday

Private session 11-13. Gym closed.

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