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Monday

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

5 sets, beat last weeks weights.

Metcon:
3 rounds for time
12 burpee over bar
12 C2B
12 power clean 50/35
rest 2 min between rounds

Tuesday

Push press 10-8-6-4

Heavier than last week.

Metcon:
AMRAP 12
2 hang power snatch 40/30
2 wall ball
4+4, 6+6…

Wednesday

EMOM9:
1: 5-10 pull up
2: 40-60 DU
3: rest
EMOM9:
1: 5-10 HSPU
2: 10-16 DB snatch
3: rest

Metcon:
4 rounds for time
400m run
15 KBS 24/16
10 push up

Olympic: Snatch

Thursday

WOD (S):
10 mins to complete (00:00 – 10:00)
1000m run
max in complex: 1 cluster + 2 thruster
10 mins to complete (10:00 – 20:00)
1000m run
max reps unbroken T2B (3 attempts)
10 mins to complete (20:00 – 30:00)
1000m run
max reps unbroken WB (3 attempts)

Friday

Back or front squat
10-8-6-4

Heavier than last week.

Metcon:
4 sets for quality
10 OHS
5-10 perfect push up
:30s planking
10 frontrack lunge
:30s arch hold
rest 1:00

Athletes choose loads.

Saturday

Team WOD 11:00.

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