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Monday

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

as heavy as form allows

KB crossbody lunges 2 x 20

Metcon:
21-15-9
Wall ball
DB snatch

Tuesday

a) HSPU 5 sets / progressions

b) alternating floor press 3 x 20

c) single arm DB press 3 x 10/10

Metcon:
EMOM 15
1: 10 deadlift 100/70
2 :30-:40s wall sit
3: 30-50 DU

Wednesday

Press 3-3-3-3-3
Push press 3-3-3-3-3

as heavy as form allows

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

compare to 22.10.2018

Olympic: snatch

Thursday

WOD (S):
For time / 2 persons team
100 clean&jerk 40/30
100 pull ups
200 wall balls
100 HSPU (push ups)
100 power snatch 40/30

Friday

20 mins to heaviest possible in complex:
1 squat clean + 1 hang squat clean

Metcon:
7 rounds for time
7 burpee box jump over
7 thrusters 50/35

Saturday

Team WOD 11:00.

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