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Monday

2-position clean;
floor + hang – 85+% of 1RM (5 sets)

Metcon:
30 T2B
30 wall ball
20 T2B
20 squat clean 50/35
10 T2B
10 thruster 50/35

Tuesday

EMOM 9:
1: 3-5 strict HSPU
2: 40-60 DU
3: rest
EMOM 9:
1: 3-5 strict pull up / C2B
2: 20 russian KBS 32/24
3: rest

Metcon:
3 rounds for time
400m run
30 slam/med ball squat 9/6
10 push up

Wednesday

Push jerk 3RM; 2 x 3 – 90% (of 3RM)

4 rounds for time
10 burpee
10 hang power clean 50/35
10 burpee
10 S2OH 50/35

Olympic: Snatch

Thursday

WOD (S):
Buy in 50 DB/KB snatch
then:
5 rounds of
400m run
12 deadlift 80/55
15 push up
then:
Cash out 50 DB/KB push press (one DB)

Timecap: 35min

Friday

Back squat or front squat;
2 x 5 – 75%
3 x 5 – 80%

Metcon:
AMRAP 12
10 goblet squat 24/16
6 C2B
10 jumping lunge
6 T2B
10 jumping squat
6 HSPU

Saturday – Sunday – BOX CLOSED: NO CLASSES, NO OPEN GYM
Reconstruction weekend in the gym. Go to Sawotta. www.sawotta.com

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