Monday
Strength: (18:00)
Back Squat – Build to moderately heavy double (75-85%)
Metcon
“Rx”
5 Rounds
15/12 Cal Row
15 Wall Balls (20/14)
“Intermediate” (14/10)
“Fundamental”
5 Rounds
10 Cal Row
10 Wall Balls
*If the weather is nice, can sub row for 200m run
Tuesday
Strength: (20:00)
Push Press 5×5 (building)
*superset with
Strict Pull-Ups 5x 5-10
Metcon
“Rx”
10AMRAP
5 S2OH (135/95)
10 Deadlift (135/95)
15 Burpee Over Bar
“Intermediate” (95/65)
“Fundamental”
10AMRAP
5 S2OH
10 Deadlift
10 Burpees
Wednesday
8EMOM
1 Squat Snatch (practice- not heavy)
Rest 2mins
8EMOM
1 Power Clean (practice- not heavy)
“Fundamental” Work from Hang position
Metcon
“Rx”
30-20-10
Russian KBS (70/53)
Box Jumps (24/20)
HR Push-Ups
Thursday
30AMRAP
20 Cal Row (or Bike)
20 Alt DB Snatch (50/35)
20 Burpees
20 Sit Ups
Friday
Open WOD 20.4
Saturday and Sunday
TBD depending on the Open WOD
Saturday will be a partner WOD
