Sunday Strength, Squat/Oly
Warm up
3 rounds
5 down and ups
20 plate jumps
2x10m run, faster each 10m
Then
3 rounds
10 dumbbell bench press, light weight
5 push ups
10-20 sec handstand hold

Skill/Strength
Warm up the movements and work up to a little higher than starting weight

Metcon
20 min EMOM
Each movement is 5 rounds (5 min)
3 Strict press
2 Push press
1 Push jerk
1 Split jerk
*Use 75-85% on each movement, same weight on all 5 minutes

Example weights
L1: 70/47-80/53-90/60-100/70kg
L2: 50/35-60/40-70/45-80/50kg
L3: 40/30-45/33-50/35-55/38kg
L4: 30/20-35/25-40/30-45/35kg

Saturday Endurance
Warm up
800m jog
20 Alternating v ups
10 Hanging shoulder shrugs
20 Air squats
5 Pull ups or ring rows
10 Push ups
5+5 Dumbbell hang clean and jerk, light weight
5 chest to bars or 5 pullups

Skill/Strength
Set up and prepare for metcon

Metcon
For time, time cap 35-40 min
800m run
40 Pull ups
80/60 cal row
40 Alternating dumbbell hang clean and jerk 22,5/15kg
80/60 cal row
40 Chest to bars

L1: Chest to bars, bar muscle ups, trade second row for assault bike 60/40cal
L2: –
L3: 60 Jumping chest to bars, 15/10kg DB, 60 jumping pull ups
L4: 40 ring row, 30 DB C&J 15/10kg, 60 ring row