Monday
Front squat 5RM; 2 x 5 @ 90% of todays 5RM (push to heavier than last week)
Metcon:
2 rounds for time
60 wall ball
15 C2B
Tuesday
HSPU (strength/skill sets or progressions)
Metcon:
AMRAP 14
30 DU
7 T2B
14 DB OH lunge (7+7)
Wednesday
Push jerk 5RM; 2 x 5 @ 90%
Metcon:
10 rounds not for time
3 hang power clean 60/40
3 S2OH 60/40
Olympic: Snatch
Thursday
WOD (S):
5 rounds for time
15 wall ball
15 hang power clean 40/30
10-1
burpee
push press 40/30
21-15-9
air squat
KBS 24/16
HR push up
Rest 5 min between workouts. Total time cap: 40min
Friday
Deadlift 9-7-5-3 (heavier than last week)
Metcon:
4 rounds for time
15 burpee over bar
10 front squat 50/35
5 C2B
Saturday
Team WOD 11:00, Gymnastics 12:00.