Monday

New 5 week back squat cycle starts. Target for this cycle is to bump your 1RM up, % based on 100% of your recent rep max.

Back squat 5 x 3 – 75%

Backrack lunges 2 x 20 – heaviest possible

Metcon:
AMRAP 12
12 wall balls
24 sit ups
12 pull ups

Tuesday

Push press + hold (2s on top) 5 x 3 – 70%
Goal is to strengthen your lock out position.

Metcon:
EMOM 15
1: 10 thrusters 35/25
2: 15 KBS 32/24
3: 15/12 cal row/bike/ski

Wednesday

Skill: HSPU, HS work

Metcon:
5 rounds for time
5 HSPU
10 T2B
30 DU

Olympic: Push jerk + split jerk

Thursday

WOD (S)

AMRAP 30
30 steps walking lunges
15 push ups
30 air squats
15 jumping pull ups

Friday

Clean complex: 1 squat clean + 2 hang squat clean
20 mins to work up to good technique max

Metcon:
E3MOM for 5 sets
5 TNG power clean
5 thrusters
10 front rack lunges
50/35kg, goal is to go unbroken all movements

Saturday

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

Sunday

Open doors 14-16. Gymnastics 16->