Monday
Back squat 1 x 20
Metcon:
2 rounds for time
20 thruster 40/30
20 burpee over bar
20 wall ball
20 abmat sit up
20 frontrack lunge 40/30
rest :45s
Timecap: 12 min
Tuesday
4 super sets of:
Max reps floor press
Max reps strict pull up
rest 2:00 between sets
Pick a weight so you can do at least 10 reps each round.
Metcon:
5 rounds for time
50 DU
15 hang power snatch 40/30
10 T2B
Timecap: 10 min
Wednesday
Max in complex:
1 clean
1 hang clean
2 push jerk
Metcon:
“STRICT GRACE”
30 Clean&Press 40/30
Timecap: 6 min
Olympic: Snatch
Thursday
3 rounds of:
20 wall ball
10 C2B
10 hang power clean 60/40
21-15-9
Box jump
HSPU
T2B
30 squat snatch 50/35
rest 5 min between workouts, total time cap 35 min
Friday
Back squat 1 x 20
Open 20.3
Saturday
Team WOD 11:00. CF Masters 14:00.