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Monday

Deadlift 3 x 12 AHAP

Metcon:
2-4-6-8-10-12-14
Strict press @ 50% of 1RM
Burpee box jumps
0:20 rest

Tuesday

Back squat: 10 x 60%, 8 x 65%, 6 x 70%, 6 x 75%, 6 x 80%
Front squat: 5 x 60%, 5 x 70%, 5 x 75%, 5 x 75%

Metcon:
AMRAP 7
15 KBS 24/16
10 thruster 40/30
5 pull ups

Wednesday

Ring dips / Box dips
L – Sit
5 x 10 reps + 20 s

AMRAP 6:
20 split jumps
10 DB/KB snatch
20 double unders
rest 1:00
AMRAP 3:
20 double unders
10 KBS 24/16

Olympic: Hang snatch

Thursday 

WOD (S):
1 mile run
3 rounds:
15 power snatch 35/25
15 box jumps
1 mile run

Friday

Back squat: 10 x 60%, 8 x 70%, 8 x 75%, 8 x 80%
Front squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%

Metcon:
3 rounds for time
400m run
12 hang power clean 50/35
12 burpees

Saturday

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

Sunday

Open doors 14-16. SMASH 16->

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