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Monday

Back squat
10 x 72%
8 x 77%
6 x 82%
4 x 87%
2 x 92%

Metcon:
30 UB wall ball
15 UB KB/DB snatch (left)
15 UB KB/DB snatch (right)
400m run
25 UB wall ball
12 UB KB/DB snatch (left)
12 UB KB/DB snatch (right)
20 UB wall ball

Tuesday

4 sets of:
20 KBS 24/16
:30s max reps pull ups
1 min rest

Or

4 sets of:
30-50 DU
:30s max reps HSPU
1 min rest

Metcon:
3 rounds for time
21 hang power clean 50/35
15 T2B
9 burpee

Wednesday

Push press + push jerk complex:
6 x 3+2 (heavier if possible)

Metcon:
“Iron Couplet” (not for time)
10-1 strict press 40/30
1-10 deadlifts 100/70

Thursday

WOD (S): “Fight Gone Bad”
3 rounds for total reps, 1 min per movement
1: wall ball
2: sumo deadlift hi pull
3: box jump
4: push press
5: cal row
1 min rest between rounds

Olympic: Snatch

Friday

Power snatch 5RM (TNG)

Metcon:
“Nancy”
5 rounds for time
400m run
15 OHS 45/30

Saturday

Team WOD 11:00

 

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