Monday
Back squat: 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 90%
Front squat: 5 x 65%, 4 x 75%, 4 x 80%, 4 x 85%
Metcon:
AMRAP10
15 wall balls
25 russian swings 24/16
10 power cleans 40/30
Tuesday
Ring/KB push ups 4 x 10
Strict Chin-ups 3 x ME
Metcon:
“Alt. EMOM10 FRAN”
1: 9 pull ups
2: 9 thrusters
Wednesday
Back squat: 5 x 65%, 5 x 75%, 5 x 75%, 5 x 75%
Front squat: 4 x 5 65%
Metcon:
3 rounds for time
10 hang power snatch 35/25
10 OH lunges 35/25
10 burpees over bar
olympic: snatch
Thursday
WOD (S):
40 KB/DB snatch
1000m run
30 KB/DB snatch
800m run
20 KB/DB snatch
400m run
10 KB/DB snatch
200m run
Friday
Sumo deadlift
“Push up DIANE”
21-15-9
deadlift 80/60
push ups
Saturday
Team WOD 11:00, open doors 12-14.
Sunday
Open doors 14-16.