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New cycle: olympic weightlifting focus in strength

Mon: clean complexes
Tue: bodyweight strength
Wed: push jerk
Thu: longer metcon
Fri: squat

Monday

3-position clean (floor, under knee, above knee)
5 moderately heavy sets

Metcon:
5 rounds not for time (move steady)
10 hang power clean 50/35
5 burpee over bar
15 goblet squat 24/16

Tuesday

a) 10-1 @ 85% effort
Pull ups (strict)
HSPU (strict

b) 1-10 @ 85% effort
strict T2B
dual DB/KB push press

Rest 3 min between workout a and b. Neither of these workouts should not last longer than 15 min

Metcon:
2 rounds for time
400m run
40 KBS 24/16


Wednesday

Push jerk 5RM (moderately heavy 5RM for first week)

Metcon:
21-15-9
Burpee over bar
Ground to overhead 40/30

Thursday

WOD (S):

5 rounds for time
400m run
10 deadlift 80/55
12 burpee over bar
14 air squat

Friday

Back squat or front squat 5 x 5 @ 70% of your current 1RM

Metcon:
AMRAP 4
15 push up (hand release)
10 T2B
rest 1:00
AMRAP 4
15 jumping squat 15/10
10 pull up

Saturday

Team WOD 11:00, Mobility 12:00, CF masters 14:00.

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