Monday
Pause clean 5 x 2 (1s below knee) +85% of 1RM
Metcon:
EMOM 10
1 heavy power clean
3 wall ball
5 burpee
Tuesday
Press 5 x 3 (heaviest possible)
Metcon:
21-15-9
Thruster 40/30
3 x amount of DU
Wednesday
Pull up 5 x 5 (heavier than last week)
Metcon:
AMRAP20
10 wall ball
15 push up
20 KBS 24/16
25 air squat
30 abmat sit up
Olympic: Jerk
Thursday
WOD (S):
2 rounds for time
200 DU
25 hang power snatch 35/25
25 OHS 35/25
25 burpee over bar
1000m run
Friday
Back squat or front squat 5 x 3 (heaviest possible)
Metcon:
2-3 sets for quality
12 backrack lunge (45% of BS 1RM)
30s hollow hold flutter kick
10 romanian deadlift
60s planking
Rest 1:30
Saturday
Team WOD 11:00.