Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For Time
Assault calories 30/25
75 double unders
30 burpee box over 20/20
20 Double kettlebell front rack squat 24/16
Olympic lifting
Clean + FS + Power Clean + FS + Hang Clean + FS
1-1-1-1-1
Tag: powert snatch
Wednesday WOD
Strength
Strict press + 2 Push press + 3 push jerk
1-1-1-1-1
Metcon
3 Rounds For Time
14 Front rack lunge 45/30
20 toe to bar
Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1
Tuesday WOD Deadlift and more
Strength
Deadlift
1-1-1-1-1
Metcon 12min cap
3 Rounds For Time
12 Power Snatch 42.5/30
9 Toes to bar
3 Muscle up
Olympic Lifting
Split jerk
1-1-1-1-1
