week 33: 15 - 19 August

Monday, 15 August

Strength: Push Press
3-3-3-3-3-3

WOD: 4 RFT
10x Power Clean @ 95/65
10x Thruster
10x Burpee Over Bar


Tuesday, 16 August

WOD: For Time 
50-40-30-20-10
Wall Ball @ 20/14
KB Swing @ 53/35
Box Jumps @ 24/20"


Wednesday, 17 August

Strength: Front Squat
5-5-5-5-5

WOD: 21-15-9
Cal Row
Air Squat
TTB



Thursday, 18 August

Skill: Gymnastic Strength (15 min cap)

Alternating between movements
HS PU  10-9-8-7-6-5-4-3-2-1 
Pullups 1-2-3-4-5-6-7-8-9-10

Core Curcuit (3 Rounds NFT) 
10x crunch
10x leg raises
10x toe touches
10x leg tuck
10x Russian twist


Friday, 19 August

Strength: Deadlift
3-3-3-3-3-3

WOD: For Time
100x alternating KB Snatch @ 53/35
*every 90 sec 2 burpee & 40m sprint