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Monday

Heavy single in complex:
squat clean + hang squat clean

Metcon:
30 thruster 40/30
30 T2B
20 thruster
20 T2B
10 thruster
10 T2B

Timecap: 8 min

Tuesday

Push press 1RM

Metcon:
AMRAP 12
21 hang power snatch 40/30
400m run

Wednesday

a) HSPU 15 min (3 max reps sets)
b) Pull up 15 min (3 max reps sets)

Metcon:
5 rounds for time
30 DU
10 DB/KB snatch
5 C2B

Thursday

WOD (S):
Teams of 3
100 cal row
90 wall ball 9/6
80 KBS 24/16
70 T2B
60 burpee over bar
50 hang power clean 50/35
40 front squats 50/35
30 S2OH 50/35
20 thruster 50/35
10 squat clean 50/35

Olympic: Snatch 1RM

Friday

Back squat or front squat 5RM (this will be essential for coming up 20 rep squat cycle)

Saturday

Team WOD 11:00.

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