Monday:

Strength:
Push ups
5×15

Technique:
Handstand work against wall or free standing
(Note to coach: around 10-15min MAX)

WOD:
Row work
5000m
(Note to coach, make sure they have a lot of time to row)

Tuesday:

Technique: 
Back squats 
(note to coach learn the group how to do a squat, everything from knees to up with chest)

Strength: 
3×3 Back Squats 80%+

WOD
For time:
30 Back squats @40% of 1RM (from floor) 
60 wallballs 
30 Back squats @40% of 1RM (from floor) 
90 DU or 180 single unders
TC: 16min

Wednesday:

Technique:
Power clean 
(Note to coach, help the group with how the barbell is moving, work on the barbell being close to the body)

Strength:
Power clean 
5×5 TnG
Keep adding weight all sets 
(Note to coach, keep working on the bar closes to the body)

WOD 
3min AMRAP
8 HSPU 
8 C2B/ Pull ups 
8 box jumps 
R’3min 
X4 rounds

Thursday :

Strength:
Squat snatch 
Work up to a heavy 2 
Focus on good technique

Technique:
Bar MU
(Note to coach, show them different ways to train the bar mu, like on the box the kip and do on, no fucking bands today)

WOD
For time: 
50 toe to bar 
50 GHD 
50 V-ups 
50 Sit ups 
TC 20min

Friday:

Technique:

Clean and jerk  (Note to coach, help them with the split of the feet usually the hardest part for a member) 

Strength:

Clean and jerk 8×1 @50%+

WOD 

4 rounds of:

30 push press @43/30kg 

20 bar facing burpees 

10 Cal row 

TC 25min

Saturday:

Technique:
Deadlift (Note to coach, try to help
The members with the moment, make sure the bum don’t reach the roof to fast)

Strength 
Deadlift 35×5 @80%+

WOD 
21-15-9
Deadlifts @100/70kg
Bar facing burpees 
R’5min 
9-15-21
Bar facing burpees 
Deadlifts @100/70kg
TC 30min