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Monday

Clean complex:
1 squat clean
1 hang squat clean
3 front squat

5 moderately heavy sets

Metcon:
3 rounds for time
400m run
10 C2B
7 squat clean 60/40

Tuesday

Push press 10-8-6-4

Metcon:
AMRAP 10
10 KB/DB snatch 24/22,5/16/15
10 wall ball 9/6

Wednesday

EMOM 20:
1: 5-10 pull up
2: 15 KBS 24/16
3: 5-10 HSPU
4: 30-50 DU

Metcon:
“Gripper”
4 rounds for time
15 unbroken hang power clean 50/35
10 T2B
5 burpee over bar

Olympic: Snatch

Thursday

WOD (S):
7 sets for time
25 air squat
15 burpee
rest 2 min between sets

Friday

Back or front squat 10-8-6-4

Metcon:
3 sets for quality
10 goblet squat (31X1)
10 KB reverse lunge
30s superman hold
30s hollow hold or planking
30s wall sit (weighted)

Saturday

Team WOD 11:00.

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