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Monday

Back squat 1 x 20

Metcon:
45 double under
45 hang power clean 40/30
45 abmat sit up
45 double under
45 burpee
45 push press 40/30
45 double under

Tuesday

Super set A
20 x alt. KB/DB floor press
8-12 australian pull up
rest 1:30

Super set B
20 x alt. KB/DB press
5-10 strict pull up
rest 1:30

Metcon:
EMOM 10
5 hang power snatch 50/35
5-10 T2B

Wednesday

Olympic complex:
clean
hang clean
2 x push jerk

5 sets, heavier than last week

Metcon:
4 rounds for time
18 wall ball 9/6
12 KBS 24/16
6 burpee

Olympic: Snatch

Thursday

WOD (S):
15-12-9
thruster 50/35
pull up (strict)

15-12-9
deadlift 100/70
HSPU (strict)

3 rounds for time
400m run
15 burpee over bar

rest 5 min between workouts

Friday

Back squat 1 x 20

Metcon:
20 mins for quality
20 KB frontrack walking lunge
rest 30s
10 KB front squat
rest 30s
10 KB deadlift
rest 30s
30s heavy frontrack hold
rest 1 min between rounds

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