Monday
Back squat
2 rounds:
8 x 65%
rest 1:00
6 x 70%
rest 1:00
4 x 75%
rest 3:00
Metcon:
400m run
21 wall balls
400m run
15 front squats 50/35
400m run
9 thrusters 50/35
Tuesday
EMOM 12:
1: :30s pull ups
2: :30s double unders
3: :30s HSPU
4: :30s DB/KB snatches
Metcon:
AMRAP 15
15 hang power clean 40/30
10 burpees over barbell
5 T2B
Wednesday
Push press 5-5-5
Push jerk 3-3-3
Heavier than last week
“Uppebody armor”
3 sets:
10 strict press
rest 30s
10 floor press
rest 30s
10 diamond push ups
rest 1:00
Olympic: Snatch
Thursday
WOD (S):
“MURPH”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
Friday
Clean complex:
E2MOM x 8
1 squat clean (floor)
1 hang squat clean
1 front squat
Heavier than last week
Metcon:
AMRAP 20
30 alternating pistols
20 abmat sit ups
10 hang power clean 60/40
Saturday
Team WOD 11:00