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Monday

20 minutes to establish your 10rm in front squat

“Barbell Complex”
EMOM 14:
4-2-2
power clean
front squat
push press

Tuesday

EMOM 8:
8 Russian swings
6 T2B (scale to strict knee raises)

Metcon:
4 rounds for time
5 strict pull ups
10 HR push ups
20 air squats
– EMOM stop and do 3 burpees –

Wednesday

20 mins to establish your 1rm of the day in cluster (squat clean to thruster)

Metcon:
DEATH by Clean&Jerk (50/35kg)

Thursday

Olympic Weightlifting / Mobility&Movement

Friday night chipper

40/25kg on the bar:

50 deadlifts
15 over the box jumps
40 front squats
15 over the box jumps
30 shoulder to overhead
15 over the box jumps
20 “backrack” lunges
15 over the box jumps
10 clusters (squat clean to thruster)

Saturday

TEAM WOD

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