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Monday

Pause clean 5 x 3 (~75% of 1RM)

Metcon:
EMOM 15:
1 power clean 70/50
2 front squat 70/50
3 burpee over bar

Tuesday

Press 5 x 5 (heavier than last week)

Metcon:
For time
1000m run
20 push press 50/35
60 DU
15 push press 50/35
40 DU
10 push press 50/35
20 DU

Wednesday

Pull up 5 x 5 (heavier than last week)

Metcon:
21-15-9
KBS 24/16
pull ups
9-15-21
wall ball
T2B
21-15-9
burpee
air squat

Olympic: snatch

Thursday

WOD (S):
“BARBELL MARATHON”
60 thruster 40/30
rest 5:00
50 front squat 50/35
rest 4:00
40 hang power clean 40/30
rest 3:00
30 front squat 50/35
rest 2:00
20 push press 40/30
rest 1:00
10 front squat 50/35

Friday

Back squat or front squat 5 x 5 (heavier than last week)

Metcon:
2-3 rounds for quality
10 goblet squat 31X1
10 KB frontrack reverse lunge
40s plank
10 romanian deadlift (light load)
30s weighted wall sit
rest 1:30

Saturday

Team WOD 11:00

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