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Monday

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

As heavy as form allows.

Metcon:
E3MOM for 15 mins:
10 TNG power clean + 10 thrusters (ub sets only) 40/30
RX+: 50/35

Tuesday

Push press 8-6-4-2

As heavy as form allows.

Metcon:
7 rounds for time
7 hang power snatch 50/35
7 T2B

Wednesday

Pull up 3 x 70% of max reps

HSPU 3 x 70% of max reps

Metcon:
“ANNIE”
50-40-30-20-10
DU
abmat sit up

Olympic: snatch

Thursday

WOD (S):
“SAMAN”
8 rounds for time
13 deadlift 80/55
17 wall ball
400m run

Friday

Back or front squat 8-6-4-2

As heavy as form allows.

Metcon:
10-15 mins for quality
20m frontrack KB walking lunge
1 min ergo
40s weighted wall sit (heavy)
1 min rest

Saturday

Team WOD 11:00.

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