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