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Monday

Back squat
9-7-3
9-7-3

Front squat 2 x 10 (mod. – heavy)

Metcon:
EMOM 9
1: 20 jumping lunges
2: 15 wall ball
3: 10 T2B

Tuesday

Super set 1 ( x 3, rest 1 min)
x sHSPU
x sPull up

Suggested rep amounts: 5-8. Add deficit for HSPU and do C2B or weighted pull ups if too easy.

Super set 2 ( x 3, rest 1 min)
x ring / paralette push ups
x barbell bent over row

Suggested rep amounts: 8-12. Add tempo if too easy.

Metcon:
3 rounds with increasing effort per round
30 KBS 24/16
20 steps KB frontrack lunges
10 burpees
rest 1:00

Wednesday

Push jerk stamina 4 x 10

Metcon:
Every 3 min x 5
10 deadlifts 80/55
6+6 DB/KB clean&jerk
30-50 DU

Olympic: Clean&Jerk

Thursday

WOD (S):
“Engine build”
3 sets
200m run
15 KB clean
20/16 cal row/ski/bike
25 goblet squats
200m run
rest 4:00

Last round should be your fastest round.

Friday

Snatch complex (every 2 min x 8)
1 squat snatch
1 hang squat snatch
2 OHS

Heavier than last weeks.

Metcon:
AMRAP 6
4 power snatch 50/35
4 squat snatch 50/35

Saturday

Team WOD 11:00.

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