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Monday – DELOAD WEEK

Clean complex – easy loads – work for 20 mins
1 clean
1 clean (above knee)
1 clean (hips)

Metcon:
Alternating EMOM 16
1: 6 power clean + 6 back squat
2: 30 DU + 10 pull up

Athletes choose loads

Tuesday

Press 5 x 3 (light loads, hold at top 2s, slow eccentric phase for 3s)

Metcon:
20 mins for quality
7-10 push press
5-10 T2B
10-15 KBS
7-10 OHS
rest 1:00

Athletes choose loads

Wednesday

Pull up 4 x 4-8

Metcon:
Alternating EMOM 20
1: 3-6 pull up + 10-15 hollow rocks
2: 3-6 HSPU + 4-6 burpee

Olympic: snatch

Thursday

WOD (S):
AMRAP 15
10 hang clean (power or squat) 40/30
10 push up
10 pistol
10 T2B
rest 5:00
AMRAP 15
10 push press 40/30
10 wall ball
10 KBS 24/16
10 pull up

Friday

Back squat or front squat 5 x 5 (light load with 31X1 tempo)

Metcon:
10-15 mins for quality
10/10 split squat (DB/KB’s at sides)
10 dual DB/KB romanian deadlift
40s wall sit
2 min bike/ski/row

Saturday

Team WOD 11:00.

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