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Monday

Front squat 3RM (push to near 3RM)

Metcon:
E2MOM for 10 mins
5 power clean 40/30
5 thruster 40/30
10 frontrack lunges 40/30
In unbroken set

If feeling too easy, add 1-2 reps for cleans and thrusters.

Tuesday

HSPU work (strength/skill sets or progressions)

Metcon:
4 rounds for time
40m walking lunges
30 DU
20 hollow rocks
10 HR push up

Wednesday

Push jerk 3RM (push to near 3RM)

Metcon:
2 rounds for quality
25 strict press (athletes choose weight)
20 strict pull up
15 strict T2B
10 Z-press (dual DB or KB)
rest 1:30

Olympic: Snatch

Thursday

WOD (S):
AMRAP 10
8 KBS 24/16
4 burpee jump over KB
2 strict HSPU

21-15-9
power clean 40/30
front squat 40/30

3 rounds for time
40 DU
8 OHS 40/30
8 C2B

Rest 5 min between workouts. Total time cap: 40min

Friday

Deadlift 8-6-4-2

Metcon:
3 rounds for time
20 T2B
20 DB/KB box step up
20 DB/KB floor press

Saturday

Team WOD 11:00, gymnastics 12:00.

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