This Week (week of 2/8):

Thursday Night: No Olympic Weightlifting

 

Atarim / Dizengoff

Strength:
Lunge

0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
then

Metcon:

12 min AMRAP

4 weighted pistol 12/8kg
6 KB pushpress 24/16
8 Knees to elbows

 

Intermediate

Independent part:
Hip flexors & ankle mobility drills.

Front squat 5*3*115% Front Squat.
then

Class: 19:00

15 min to establish max weight at:
Deadlift+power clean + push press
then

MetCon:

8 min AMRAP
5 Hang cleans 60/35 kg
10 Pistols
15 HRPU

Rest and then accessory work

4*6 KB Strict press
3*15-20 triceps ext

Post your results to the Whiteboard.