Monday
Front squat or Back squat (climbing) 5 – 5 – 5 – 5 – 5
Aim for higher total KG amount than last week
Metcon:
AMRAP 15
5 HR push ups
10 reverse lunges (RX+ with Kettlebells)
15 abmat sit ups
Tuesday
Pull ups: 2 x ME (strict) + 2 x ME (kipping) – Rest 2:00 between sets
HSPU: 2 x ME (strict) + 2 x ME (kipping) – Rest 2:00 between sets
Metcon:
21-15-9
Wall ball
Burpee
T2B
KBS 24/16
Wednesday
Push jerk 3 – 3 – 3 – 3 – 3 (climbing)
Aim for higher total KG amount than last week
Metcon:
5 rounds for time
9 hang power clean 40/30
5 thrusters 40/30
1 Bar MU *
*Scale to 6 pull ups or 3 C2B
Olympic: Clean & Jerk
Thursday
WOD (S):
EMOM 30
1: 10-15 wall ball
2: 10-15 KBS
3: 20 back rack jumping lunges 20/15
+ Core workout
Friday
Barbell compex; Heavy single
1 power snatch
1 hang power snatch
2 OHS
4 OH lunge
Metcon:
60 steps OH walking lunges (KB or DB)
50 T2B
40 burpees
30 pull ups
20 DB/KB snatch
Saturday
Team WOD 11:00.