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Monday

5 x 3 press + 5 push press @ 75% of complex MAX
(Deload, rest 2:00)

Metcon:
5 minutes to complete:
40 burpee over bar
rest of the time S2OH
– 2 min rest –
5 minutes to complete:
30 S2OH
rest of the burpee over bar

Tuesday

3×3 HBBS @ 65% (deload)

Goblet squats 3×12

Metcon:
AMRAP 12
12 overhead lunges 20/15
8 hang power cleans 35/25
12 V-UPS
8 thrusters 35/25

Wednesday

Pull ups 4×8 or ME

HSPU 4×8 or ME

Metcon:
Every 6 minutes until complete or failure
00:00 – 06:00
80 wallballs
15 T2B
06:00 – 12:00
100 wallballs
20 T2B
12:00 – 18:00
120 wallballs
30 T2B

Olympic basic: Clean&Jerk

Thursday

WOD (S):
8 rounds
8 hang power clean + jerk 40/30
4 burpee over bar
8 front squats
4 burpee over bar
30 s rest after each round

Friday

Snatch 7×1 (technically good singles, full squat)

Metcon:
For time
30 thrusters 35/25
90 DU
20 thrusters
60 DU
10 thrusters
30 DU

Saturday

Team WOD 11:00, open doors 12-14.

Sunday

Open doors 14-16.

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