Friday
Clean and Jerk
Complex
Establish 1 RM of: 1 full squat clean + 1 push jerk + 1 hang clean + split jerk
15 minutes

MetCon
7 squat cleans 95/65
9 shoulder to OH 95/65
11 ring dips

14 min AMRAP

Thursday
Front Squat
1×10@60%
1×10@65%
1×8@70%
5×6@75%

MetCon
800 m run
100 double unders
40 burpees
400m run
75 double unders
20 burpees
200 m run
50 double unders
10 burpees
For time

Wednesday
Bench Press/Strict press
1×10@60%
1×10@65%
1×8@70%
1×6@75%
4×4@78%

MetCon
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

Tuesday
Deadlift
1×10@60%
1×8@65%
1×6@70%
1×4@75%
4×3@80%

MetCon
30 sit-ups
20 Russian twists 53/35
10 HSPUs
10 min AMRAP

Monday
Push press
1×10@60%
1×8@65%
1×6@70%
1×4@75%
4×3@80%

MetCon
4 rounds
20 OH squats 45/35
15 burpees
10 toes to bar

Saturday

Snatch
3×3@60%
3×2@70%
3×1@80%

MetCon
21 push-ups
14 thrusters 95/65
7 pull-ups
12 min AMRAP

hero wod
lumberjack 20

Friday

Front Squat
Establish 1 RM

MetCon
250 m run
30 hang kb snatch 35/26
20 wallballs 20/14
4 rounds

Thursday

Bench press/strict press
1×10@60%
1×10@65%
1×8@70%
5×6@75%

MetCon
25 sit-ups
50 double unders
75 air squats
4 rounds

Wednesday

Deadlift
1×10@60%
1×10@65%
1×8@70%
1×6@75%
4×4@78%

MetCon
10 HSPUs
8 deadlifts 155/105
6 toes to bar
4 rounds

Tuesday

Push press
1×10@60%
1×10@65%
1×8@70%
1×8@75%
4×4@78%

Nicole

Max effort pull-ups
400m run
20 min AMRAP
*pullups = score