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Monday

Back squat
6-4-2
6-4-2

KB front rack walking lunges 2 x 20

Metcon:
EMOM 4
7 thrusters 40/30 + ME burpees over bar (for remaining time)
rest 1:00
EMOM 4
7 burpee over bar + ME hang power clean 40/30 (for remaining time)

Tuesday

HSPU 5 sets x amount

Alternating DB floor press 3 x 20

Weighted push ups 3 x 8-12

Metcon:
AMRAP 12
12 KBS 24/16
12 pull ups
12 wall balls

Wednesday

Press 5-5-5
Push press 5-5-5

Metcon:
EMOM 14
1: 10 deadlift 80/55
2: 30-50 DU

Olympic: Snatch + OHS

Thursday

WOD (S): “Barbell Marathon”

For time
60 thrusters 40/30
rest 5:00
50 front squat 50/35
rest 4:00
40 hang power clean 40/30
rest 3:00
30 front squat 50/35
rest 2:00
20 push press 40/30
rest 1:00
10 front squat 50/35

Friday

20 mins: 2 squat clean + 2 hang squat clean (climbing)

Metcon:
EMOM 20
2-3 strict pull up
1 heavy hang squat clean

Saturday

Team WOD 11:00

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