Monday
Press + push press cycle starts
1) 4 x 3 press + 5 push press (rest 2 min between sets, one set is 3 presses followed by 5 push presses)
2) 3 x press + ME push press
use heaviest weight in 1) for 2)
Metcon:
3 sets
1:00 ring dips
1:00 pull ups
1:00 rest
1:00 push ups
1:00 v-ups
Tuesday
Deadlift 1RM
Metcon:
5 rounds for time
10 burpees
20 wallballs
30 split jumps
Wednesday
HBBS work up to 5RM
Metcon:
AMRAP 10
10 backrack lunges 50/35
8 push press
20 weighted sit ups
6 HSPU
Olympic: split jerk
Thursday
Olympic: split jerk
WOD (S): “TWO LUNGS
5 rounds
10 hang power snatch
30 double unders
1 min rest
30 burpees
30 wallballs
30 KBS
300m row
Friday
3 position snatch (full squat)
Metcon:
5 rounds
1:00 ME front squats @ 70%
1:00 ME push ups
1:00 rest
Saturday
Team WOD 11:00, open doors 12-14.
Sunday
Open doors 14-16.