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.