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Monday

Back squat
10 x 67%
8 x 72%
6 x 77%
4 x 82%
2 x 87%

Metcon:
For total reps
1 min max reps DU
2 min max reps wall ball 9/6
3 min max reps KBS 24/16
2 min max reps wall ball 9/6
1 min max reps DU

No plan, go all out!

Tuesday

EMOM 8:
1: 30-50 DU
2: :40s max reps HSPU

Or

EMOM 8:
1: 15 KBS 24/16
2: :40s max reps pull ups

Metcon:
On the minute
0-1: :30s hollow rocks
1-2: 20 OH walking lunges
2-3: 12-16 T2B
3-6: 400m run
x 3 rounds

Wednesday

Push press + push jerk complex:
6 x 3+2 (aim for heavier than last week)

Metcon:
5 sets / Not for time
10 floor press (athlete choose weight)
max reps push ups
Rest 1:30 between sets

Olympic: Clean

Thursday

“Pick your poison”
1) wall ball x 60
2) HR push ups x 70
3) KBS 24/16 x 80
4) burpees x 50
5) T2B x 40
6) pull ups x 40
7) jumping lunges x 80
8) thrusters 35/25 x 40
9) DB/KB snatch x 40

Pick 6 of 9 movements and complete as chipper style in any order.

Friday

OTM barbell work:
EMOM 10: 3 x OHS (across)

Metcon:
4 sets of following
20/16 cal row
4 trips box push 150/100kg
20 steps walking lunges (add weight)

Saturday

Team WOD 11:00

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