AM WOD
Press 10/65% 10/75% 10/85%
Back Squat 10/65% 10/75% 10/80%
PM WOD
Snatch 5-7×3/+1-5kg > then last week
Snatch Balance 3-5×1//+1-5kg > then last week
Dips 5×10

Back Squat 5/ 3/ 2/ 1/ *1/ 3×5/+1-5kg from last week
Deadlift 5/ 5/ 5/ 5/ 5/1-5kg > then last week

Rest

400m Run
15min Active Warm Up
Back Squat 10/60 10/120 10/160kg
3 Sets
Press 15/20-25-30kg
Lateral Squat 8ea/40-50-60kg
3 Sets
DB Scapula Raises 15/3-5-7lbs
Wave Squats 3×5-3-5/60-80-100kg
3 Sets
Band Standing Rear Fly’s 15/Yellow-Green Band
Bent Over DB Fly’s 15/3-5lbs
15min Stretch