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Monday

Push jerk or Split jerk: Work up to 3RM
(Choose other jerk, and stick to that for the next 4 weeks)

Metcon:
2 rounds for time
21 deadlifts 50/35
15 hang power cleans
9 S2OH
15 push ups
21 air squats
200m run

Tuesday

Gymnastics conditioning
EMOM 18:
1: 1-2 rope climbs
2: 8-12 strict push ups
3: 15-20 UB wall balls
4: 4-8 strict pull ups
5: 10-15 burpees
6: rest

Metcon:
“Swinging Fran”
21-15-9
KBS 24/16
Pull ups

Wednesday

Back squat
65% x 8
70% x 8
75% x 6
80% x 6

Metcon:
For time
15 T2B
20 jumping lunges 20/15
25 OHS 20/15
20 push ups
15 T2B
Rest 2:00
(During rest change weights)
15 T2B
20 backrack lunges 40/30
25 OHS 40/30
20 push ups
15 T2B

Olympic: Power clean + jerk

Thursday

WOD (S):
EMOM 30
1: 12/10 cal ski/bike/row
2: 40 DU or 60 single under
3: 15-20 KBS 24/16
4: ME burpees
5: rest

Score is total amount of burps, good target could be +15 each round.

Friday

E2MOM for 5 sets / or EMOM10 for technique:
1 snatch
1 hang snatch
2 OHS

Metcon:
3 rounds for time
45 wall ball
25 power snatch 35/25
45 abmat sit up

Saturday

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

Sunday

Open doors 14-16. Gymnastics 16:00.

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