Atarim

Strength:
Legs & Pull
(supersets)

BackSquat:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:

12 min AMRAP:
35 DU
12 Goblet squats 32/24
9 TTB

 

Intermediate
Independent part:
Hip mobility+ankle.
Front tempo (5-3-1) squat: 5x2x105% 1RM Clean.
then

Class: 19:00

Establish max at: Deadlift+squat clean (12 min cap)
then

MetCon: 9 min AMRAP

20 Wall balls 20/12lb
15 Burpee over the bar
10 Deadlifts 80/50 kg (70/35)

 

Dizengoff

Strength:
Legs & Pull
(supersets)

BackSquat:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:
15 min AMRAP

10 pistols
35 DU
5 strict chinup

Post your results to the Whiteboard.