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Monday

Back squat 4 x 3 – 85%

Backrack lunges 2 x 20 – heaviest possible –

Metcon:
AMRAP 7
15 KBS 24/16
10 1KB thruster 24/16
5 pull ups

Tuesday

Push press + hold 5 x 2 – 85%
+
E2MOM for 3 sets
10 x push press 50-60%

Metcon:
AMRAP 2
burpees over bar
– rest 1:00 –
AMRAP 2
hang power clean 50/35
– rest 1:00 –
AMRAP 2
T2B

Wednesday

Core strength:
EMOM 5
20 KBS 24/16
directly into:
EMOM 5
15-20 abmat sit ups
directly into:
EMOM 5
5-10 strict T2B/K2E
directly into:
40-30-20
OHS 20/15
back extensions

Olympic: push jerk, split jerk

Thursday

WOD (S):
E3MOM for 30 minutes:
12 wall balls
10 split jumps
12 push ups
10 split jumps
12 KBS 24/16

* Each round should be completed as all out sprint, no resting between movements. Scale reps up or down if needed. Work/Rest about: Work: 1:30 – 1:50. Rest 1:30 – 1:10.

Friday

Squat Clean 1RM

Metcon:
EMOM 10
7 power clean 40/30 + 7 burpees

* Hold power clean amount each round, drop down on burpees if absolutely needed!

Saturday

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

Sunday

Open doors 14-16. SMASH 16:00.

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