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Monday

Back squat 5 x 3 – 80%

Backrack lunges 3 x 12 – heaviest possible

Metcon:
AMRAP 8
8 power clean 40/30
8 wall ball
8 pull up

Tuesday

Push press + hold (2s)
3 x 2 – 75%, 2 x 2 – 80%

Metcon:
EMOM 16
1: 12/10 cal row
2: 10 front squat 60/40
3: 12 KBS 32/24 + 6 burpees
4: REST

Wednesday

Skill work: overhead squat & power snatch

Metcon:
7 rounds for quality
7 hang power snatch 35/25
7 OHS
7 C2B (pull ups / jumping pull ups)

Olympic: squat clean

Thursday

WOD (S):
100 wall ball
90 KBS 24/16
80 thrusters 20/15
70 sit ups
60 OHS 20/15
E2MOM stop and do 3 burpees

Friday

Clean complex: 1 squat clean + 2 hang squat clean
work up to rep max, then do 2 additional sets with 90% and 85% of rep max.

Barbell conditioning:
E4MOM for 4 sets
4 hang squat clean 50/35
4 thrusters
4 STOH
8 back squats

Saturday

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

Sunday

Open doors 14-16. SMASH 16:00.

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