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Monday

Back squat
2 rounds
9 x
7 x
3 x
Athletes choose loadings

Front squat 2 x 10 (light-moderate)

Metcon:
AMRAP 7
20 thruster 40/30
20 abmat sit ups
20 frontrack lunges 40/30
20 KBS 24/16

Tuesday

AMRAP 8
80 wall balls
max reps kipping pull ups
rest 2:00

AMRAP 8
100 DU
max reps kipping HSPU
rest 2:00

AMRAP 8
60 burpees
max reps T2B

Wednesday

Push jerk stamina 4 x 10

Metcon:
5 rounds for time
16 hang power clean 40/30
8 S2OH
16 KB front rack lunges (8+8 per/leg)
8 push ups

Olympic: Clean

Thursday

WOD (S):
10 rounds for time
200m run
10 air squats
5 burpees

rest 5:00

For time:
x amount of UB hang power clean 50/35
x amount of UB T2B
x+y of wall balls

repeat the triplet until you reach 100 wall balls

Friday

Snatch complex:
every 90s for 9 sets
1 squat snatch
1 hang squat snatch
2 OHS

Metcon:
“NANCY”
400m run
15 OHS 42,5/30

Saturday

Team WOD 11:00.

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