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Monday

20 rep squat program starts

Back squat 1 x 20 (-40kg of your 5RM)

Metcon:
“T2B Cindy”
AMRAP 20
5 T2B
10 push up
15 air squat

Tuesday

Super set A
10 x floor press
10 x bent over row
x 3 sets / rest 1:30 between sets

Super set B
10 x DB press
5-10 x strict pull up
x 3 sets / rest 1:30 between sets

Metcon:
21-15-9
power snatch 40/30
pull up

Wednesday

Olympic lifting complex:
1 squat clean
1 hang squat clean
2 push jerk

5 moderately heavy sets

Metcon:
8 min ladder
10 DU
1 HSPU
20 DU
2 HSPU

Olympic: Snatch

Thursday

WOD (S):
E4MOM for 7 sets
12 deadlift 80/55
15 wall ball
12 burpee over bar

Increasing effort per round

Friday

Back squat 1 x 20

Metcon:
20 mins for quality
20 alternating box step up
20 push up plank shoulder touch
8 DB front squat
8 DB deadlift
30s moderately heavy frontrack hold
rest 1:00

Saturday

Team WOD 11:00.

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