Thursday
Strength: shoulder press 4x5 Metcon: Rx: 4 rounds 4
Wednesday
Metcon: 25 min cap Rx: 3 rounds for time:
Tuesday
Strength: work up to a heavy single hang snatch pull
Monday
Strength: front squat 4x5 (increasing weight each set) Metcon: Pick one
Friday
Strength: front squat 3x5 (60, 65, 70% of 1rm) Metcon:
Thursday
Strength: deadlift 3x5 (60, 65, 70% of 1rm) Metcon: 12
Wednesday
4 rounds for time: run 200m 30 sit-ups 30 kb
Tuesday
Strength: Back squat 3x5 (deload 60, 65, 70% of 1rm)
Monday
Strength: Shoulder Press (deload) 3x5 (60, 65, 70% of 1rm)
Friday
Strength: 1 rm front squat Metcon: 15 min amrap: 20