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Monday

Pause clean 5 x 3 (moderately heavy sets, ~70% of 1RM) strict 1s pause below knee level

Metcon:
EMOM 12:
2 hang power clean 70/50
4 burpee
6 wall ball

Tuesday

Press 5 x 5 (aim for moderately heavy sets but absolute no misses in first week)

Metcon:
50 DU
10 T2B
20 single arm DB/KB push press 22,5/15 / 24/16
10 T2B
20 goblet squat 22,5/15 / 24/16
10 T2B
20 single arm DB/ KB push press
10 T2B
50 DU

Wednesday

Pull up 5 x 5 (if too easy, do C2B or add weight)
No strict pull up yet? 5 assisted sets, 2-4 reps (NO bands)

Metcon:
“CINDY”
AMRAP 20
5 pull up
10 push up
15 air squat

Thursday

WOD (S):
AMRAP 7
6 HSPU
5 burpee
4 hang power clean 50/35
3 thruster 50/35

3 rounds for time
400m run
7 clean & jerk 50/35

2 rounds for time
40 KBS 24/16
30 wall ball

rest 3 min between workouts

Olympic: snatch

Friday

Back squat or front squat 5 x 5 (moderately but absolutely no misses)

For quality:
2-3 sets
12 backrack lunges (40% of back squat 1RM)
:30s hollow hold
16 KB single leg deadlift (8/leg)
:30s front rack hold (same bar than in lunges)
1:30 rest

Saturday

Team WOD 11:00, Gymnastics/Mobility 12:00.

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