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Monday

Barbell complex:
1 squat clean
1 hang squat clean
2 push press

Aim for moderately heavy in 20mins

Metcon:
2 rounds for time
15 hang power clean 40/30
20 front squats
rest 1:00
15 hang power clean
20 push press
rest 1:00

Tuesday

EMOM 20:
1: *skill work of your choice
2: 15-20 KBS
3: 15-20 wall ball
4: rest

Pick skill: pull up or HSPU and suitable rep amounts (kip or strict)

Tabata mixed 6 mins
20 s on / 10 s off
sit ups
20 s on / 10 s off
push ups

Wednesday

Barbell complex:
6 deadlifts
4 hang power clean
2 push jerk

Aim for moderately heavy in 20 mins

Metcon:
15-12-9
T2B
3 x amount of DU’s
Directly into:
9-12-15
Burpee
3 x amount of DU’s

Olympic: snatch

Thursday

“Team Murph” / 3 persons per team
1 mile row
100 pull ups
200 push ups
300 air squats
1 mile row

One person must carry slamball during workout.

Friday

OPEN 18.2

Saturday

Team WOD 11:00.

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