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Monday

Back squat
9-7-3-9-7-3 (athletes choose loads, beat last weeks weights)

Front squat 2 x 10 (moderate)

Metcon:
21-15-9
Frontrack lunges 40/30
Burpees over bar

Tuesday

a) 3 x superset
sPull ups
sHSPU
rest 1:00

b) 3 x superset
bent over barbell row
push ups (weighted)
(pick suitable weights / reps)

Metcon:
3 rounds with increasing effort per round
30 wall ball
20 DB/KB snatch
10 pull ups
rest 1:00

Record split times, last round should be fastest.

Wednesday

Push jerk stamina 4 x 10

Metcon:
4 rounds for time
400m run
20 single arm DB/KB push press
10 T2B

Olympic: Clean

Thursday

WOD (S):
For time
100 double unders
50 OH barbell lunges 20/15
50 thrusters
50 burpees
50 push press
50 OH barbell lunges
100 double unders

Friday

Snatch complex:
1 squat snatch
1 hang squat snatch
2 OHS

Heavier than last week

Metcon:
7 rounds for time
7 hang power snatch 50/35
7 T2B

Saturday

Team WOD 11:00.

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