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Monday

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

Push to heaviest possible

Front squat 2 x 10 (heavy)

Metcon:
For time
20 abmat sit ups
30 wall balls
20 abmat sit ups
30 DB/KB push press
20 abmat sit ups

Tuesday

Super set x 3 / rest 1min
x sPull ups
x sHSPU

Suggested reps 5-8, add weight to pull ups or do C2B if too easy. Deficit for HSPU.

Super set x 3 / rest 1min
x barbell bent over row
x ring dips / box dips

Suggested reps 8-12. Add tempo if too easy.

Metcon:
5 rounds for time with increasing effort per round
15 KBS 24/16
15 burpees
rest 1:00

Wednesday

Push jerk stamina 4×10

Metcon:
On the minute for 15 mins
0-4: 5 S2OH + 5 T2B
5-9: 5 front squat + 5 box jump
10-14: 5 thrusters +5 burpees over bar
RX: 40/30kg

Olympic: Clean

Thursday

WOD (S): engine build

4 sets with increasing effort per set
12/10 cal row/ski/bike
15 dual KB deadlift
20 steps bearhug medball lunges
15 wall balls
rest 3:00

Friday

Snatch complex for 20 minutes (aim for heavy set)
1 squat snatch
1 hang squat snatch
2 OHS

Metcon:
Teams of 2
60-40-20 Cal row/ski/bike
30-20-10 power snatch 40/30

Saturday

Team WOD 11:00.

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