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Monday

Clean complex
E2MOM for 10 mins
1 squat clean
1 hang squat clean
1 front squat

Aim for heavy but not max.

Metcon:
EMOM 20
1: 1 heavy power clean + 5 burpee over bar
2: 15 wall ball

Tuesday

Push press 8-6-4-2

Metcon:
“SLAY 2.0”
50 wall ball
then 3 rounds of:
12 burpee box jump
12 hang power snatch 40/30

Timecap: 12 min

Wednesday

EMOM 6:
1: max reps pull up
2: rest
EMOM 6:
1: max reps HSPU
2: rest

Metcon:
AMRAP 6
30 DU
10 DB snatch 22,5/15
5 C2B

rest 3 min and repeat, change C2B to HSPU.

Olympic: Snatch

Thursday

WOD (S):

15-12-9-6-3
OHS 40/30
push up

3 rounds of:
200m run
20 KBS 24/16

4 rounds of:
10 burpee over bar
5 power clean 70/52,5

Rest 5 min between workouts.

Friday

Back squat or Front squat 8-6-4-2

Metcon:
10-15mins for quality
10/10 split squat (DB/KB loaded at sides)
:30s hollow hold
10 med ball clean
10 T2B
50s wall sit (weighted)
rest 30s

Saturday

Team WOD 11:00.

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