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Monday

3-position clean (floor, below knee, above knee)
Aim for a little heavier than last week, around 75-80% of 1RM clean. Do 5 sets.

Metcon:
AMRAP 8
3 thruster 40/30
3 T2B
6+6, 9+9…

Tuesday

5 sets of:
3-5 strict pull up (scale up to C2B)
3-5 HSPU (scale up to strict or deficit)
10 heavy russian swing
10 DB/KB push press
rest 1:30

Metcon:
3 rounds for reps
1:00 ME DB/KB snatch
1:00 ME wall ball
1:00 ME burpee
1:00 rest

Wednesday

Push jerk 5RM; 2 x 5 @ 90% of 5RM (aim for a bit heavier 5RM than last week)

Metcon:
within 3 min
400m run + ME S2OH 50/35
rest 1:00
within 3 min
400m run + ME hang power clean 50/35
rest 1:00
with in 3 min
400m run + ME front squat 50/35

Olympic: Snatch

Thursday

WOD (S):
“Chipper”
10 T2B
20 HSPU
30 pull up
40 KBS 24/16
50 wall ball
60 abmat sit up
70 burpee
80 double under

Friday

Back squat or front squat
2 x 5 – 70% of 1RM
3 x 5 – 75% or 1RM

Metcon:
E3MOM for 5 sets
10 thruster
10 S2OH
10 frontrack lunge
(Barbell stamina workout, pick weight that allow you to go for unbroken sets in each round)

Saturday

Team WOD 11:00, Mobility 12:00.

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