Monday

Back squat / rest 2-3 min between sets / % based on your CURRENT 1RM
6 x 70%
4 x 75%
2 x 80%
6 x 70%
4 x 75%
2 x 80%

Metcon:
EMOM 10
x amount of wall balls

RX+: 18
RX: 15
L1: 12

Tuesday

EMOM 8:
x sPull ups

EMOM 8:
x sHSPU

Metcon:
21-15-9
hang power clean 40/30
burpee over bar
T2B

Wednesday

Push press 5 x 3 – 85% of 3RM
Push jerk 5 x 3 – 75% of 1RM

Metcon:
2 rounds not for time
20 clean & jerks
20 floor press
20 front rack lunges

Athletes choose weight. Same for each movement.

Olympic: Split jerk

Thursday

WOD (S):
Gymnastics chipper AMRAP 30
5 bar MU
10 HSPU
20 C2B
30 push ups
40 T2B
50 KBS 24/16
60 abmat sit ups
70 DU

Friday

Clean complex:
Every 90s for 9 sets
squat clean
hang squat clean
2 x front squat

Metcon:
7 rounds for time
7 hang squat clean 50/35
7 burpee over bar

Saturday

Team WOD 11:00