Monday

Back squat: 5 x 75%, 3 x 85%, 1+ 95%

Metcon:
E4MOM for 4 sets
10 hang power clean 40/30
10 thrusters 40/30
10 burpees over bar

*goal is to go unbroken in barbell movements

Tuesday

Push press 2×5 @ 70%, 3×5 @ 75%

Metcon:
5 rounds not for time
Max reps push press 50/35
Max reps strict T2B/knee raise
Rest 3:00 between rounds

*Set weight up if you can do over 15 reps. Use lower weight if you can’t complete at least 5 reps. Good target is 10-12 reps each round.

Wednesday

Skill: power snatch (barbell), kipping technique, HSPU

Metcon:
EMOM 20
1: 10 TNG power snatch 35/25
2: 5-10 ub pull ups/C2B
3: 5-10 ub HSPU/strict HSPU
4: 15-20 wall balls
5: rest

olympic: power clean + push jerk

Thursday

WOD (S):
AMRAP 25
15 wall balls
20 KBS 24/16
15 burpee over KB
20 sit ups

Friday

Hang squat clean + front squat complex 3+2: Rep Max

Metcon:
7 rounds for time
7 hang squat clean 50/35
7 bar facing burpees

Saturday

Autumn competition, no classes.

Sunday

Open doors 14-16.