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.