This is a bit lighter week in squats, next week we will push beyond 100% !
Monday
Sumo deadlift 5 x 5
Metcon:
4 rounds for time
10 burpee box jumps
14 sumo deadlift hi-pull 40/30
12 thrusters
8 hang squat cleans
rest 1:00
Tuesday
Back squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 75%
Front squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%
Metcon:
AMRAP 7
10 KB snatch 24/16
12 KB lunges (6+6, one arm)
15 sit ups
Wednesday
Ring/KB push ups 4 x 10
Strict chin-ups 3 x ME
Metcon:
5 rounds for time
15 burpees
10 T2B
rest 0:30 after each round
Thursday
WOD (S):
120 DU
100 wall balls
80 KBS 24/16
60 sit ups
40 burpees
20 thrusters 30/20
Olympic: push jerk + split jerk
Friday
Back squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 75%
Front squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%
Metcon:
4 rounds for time
200m run
20 wall balls
Saturday
TEAM WOD 11:00, Open doors 12-14.
Sunday
Open doors 14-16.