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.