MONDAY
SKILL/Prep: practice movement / WOD: Open wod 22.3
ENDURANCE: AMRAP to increase the level
TUESDAY
STRENGTH: Deadlift / WOD: Two short AMRAP's / STRETCH: Hip flexors, shoulders, Wrists
OLYMPIC WEIGHTLIFTING: Squat Clean + Clean Pull + Split Jerk
WEDNESDAY
STRENGTH :Upper / WOD: Long EMOM / CORE: Tabata
GYMNASTICS: Bar Skill's
THURSDAY
WOD: Steady Pace Workout / STRECHING: lats, wrists , glutes
STRENGTH:Back Squats + Hip Thrust + Rumanian Deadlift + Pull Up
FRIDAY
STRENGTH: Oly Skill / WOD: Long EMOM with Clean / CORE: 30sec on / 60sec off
SATURDAY
WOD: TEAM WOD in pairs "16 Rounds of..."