Mobility: Squat

Strength:

1) Back squat

1. 5x5xew
2. 5x5x90%

2) Shoulder/bench press

1. Shoulder press 5x5xEW
2. Bench press 5x5x90%

 

MetCon: 12 minute AMRAP Ladder

1-1,2-2,3-3 etc

• Thruster 42.5/30
• Pullup

* ask coach for modifications, especially if you performed yesterdays hero WOD

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Olympic Weightlifting W.O.D

1. Snatch complex: Snatch pull + hang snatch + snatch balance + snatch balance- start at 60% add weight each set until failure
2. Hang snatch: 3x3x75% 3x2x85%
3. Front rack lunge 3×3+3×60% | 3×3+3×70% (1RM back squat)
4. Clean pull 5x5x85%