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Monday

Back squat / rest 3-4min between sets
5 x 80%
3 x 85%
1 x 90%
5 x 80%
3 x 85%
1 x 90%

Metcon:
“KAREN”
150 wall balls for time

Tuesday

EMOM 8:
x sPull ups

EMOM 8:
x sHSPU

Metcon:
AMRAP 15
5 C2B
40 DU
10 pull ups
400m run

Wednesday

Push press 5 x 2 – 95% of 3RM
Push jerk 5 x 2 – 85% of 1RM

Metcon:
AMRAP 10
10 KB push press / weaker arm
10 goblet squats
10 KB push press / stronger arm
10 burpees over KB

Olympic: Power snatch + OHS

Thursday

WOD (S):
For time
1000m run

10 rounds of:
2 strict pull up
4 push up
6 wall ball
8 KBS 24/16

1000m run

Friday

Clean complex:
E2MOM for 7 sets
squat clean
hang squat clean
2 x front squat

Metcon:
21-15-9
Thrusters 40/30
3 x DU’s
T2B

Saturday

Team WOD 11:00.

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