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Monday

Pause clean 5 x 2 (1s below knee) +80% of 1RM

Metcon:
EMOM3
1 heavy hang power clean
5 wall ball
6 burpee
EMOM 3
1 heavy hang power clean
7 wall ball
4 burpee
EMOM 3
1 heavy hang power clean
9 wall ball
2 burpee

Tuesday

Press 5 x 3 (heavy, but no misses)

Metcon:
5 rounds for time
12 push press 40/30
15 burpee
rest 1:00 between rounds

Wednesday

Pull up 5 x 5 (heavier than last week)

Metcon:
“NICOLE”
AMRAP 20
400m run
max reps unbroken pull up

Olympic: Snatch

Thursday

WOD (S):
3 persons per team, relay / AMRAP 35
12 cal bike/row/ski
9 burpee
15 air squat

Friday

Back squat or front squat 5 x 3 (heavy but no misses)

Metcon:
2-3 sets for quality
20m KB frontrack walking lunge
10 Dual KB deadlift
20s hollow hold flutter kick
30s superman hold
rest 1:00

Saturday

Team WOD 11:00.

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