💥Monday begins with an 8 minute EMOM of Clean and Jerks at 77 to 82%. Then we’ll finish up with a for time style metcon of burpees over the bar, calories on the bike or rower and thrusters
💥Tuesday we’ll have a longer lower intensity metcon only day. In this EMOM style workout look to complete reps of the following dumbbell movements goblet step overs, snatches, plank rows and farmers holds.
💥Wednesday starts off with dialing in our handstand walk gymnastic skills. Afterwards, the metcon will be 5 sets of two rounds of double unders, toes to bar and handstand walks.
💥Thursday begins with some Olympic weightlifting–a snatch complex of hang snatch plus snatch working from 78% and 80 to 85%. Then we’ll transition to 4 sets of deadlifts and max overhead plate lunges.
💥Friday our session starts with some paused front squats working at 80% of our 1RM. Then we’ll move onto a 15 minute AMRAP of hang power cleans, running and wallballs.
💥Saturday’s partner WOD has each partner sharing higher repetition box jump overs, shoulder to overheads and pull-ups. As we move through this workout the reps decrease while the height of the box and weight on the bar goes up.
“Tell me, what is it you plan to do with your one wild and precious life?”― Mary Oliver
