Monday
Back squat 1RM
Metcon:
For time
20 back squats 40/30
20 burpees over bar
20 thrusters 40/30
Tuesday
a) sHSPU max set
b) sPull ups max set
c) 3 sets of 60-70% both movements (% of sHSPU and sPull ups max set)
Metcon:
Tabata mixed 10 mins
:20s air squats
:10s rest
:20s push ups
:10s rest
:20s V-UPS
:10s rest
:20s kipping pull ups
:10s rest
Wednesday
Push press 1RM
Push jerk 1RM
Metcon:
21-15-9
KB snatch 24/16
kipping HSPU
Olympic: Snatch 1RM
Thursday
WOD (S):
1000m run
75 wall balls
50 burpees
25 bar MU (scale to C2B -> pull ups)
rest 5:00
3 rounds for time
60 DU
20 hang power clean 50/35
10 front squats 50/35
Friday
Clean 1RM
Metcon:
For time
complete 30 hang squat cleans with 50% of todays 1RM
every 10 reps: 50 DU
Saturday
Team WOD 11:00.