Mon 19th - Sat 24th NOV

MONDAY
Strength:
Back squat
2 EMOM x 10 (building)


Conditioning:
100 double unders
100 abmat situps
100 double unders
100 front rack lunges @ 20/15kg
100 double unders


TUESDAY
Strength:
‘She Bear Complex’
Unbroken complex
1 power snatch + 1 OHS + 1 squat snatch + 1 OHS + 1 snatch balance + 1 OHS
x 5 sets


Conditioning:
For total time (including rest) on a 2 minute clock resting 2 minutes between
Run 400m
Clean and jerks @ 60/40kg in the remainder until 30 reps are complete

WEDNESDAY
Strength:
A1: 8 Floor press
A2: 20 Russian twist
x 4


Conditioning:
EMOM x 20
(Minutes 0-10)
Odds:
12 T2B
Evens:
12 burpee to 6” reach
(Minutes 11-20)
Odds:
12 pullups
Evens:
12 burpee to 6” reach
*scale reps as needed, score is maintained reps


‘SWOD’
Hang squat clean
2,2,2,1,1,1


A1: 3 Hang power snatch
A2: 20 DB walking lunge
x 4


Max load sled push
20m
x 4 efforts


THURSDAY
Strength:
Power clean *touch and go
3 EMOM x 10 (building)


Conditioning:
50/40 cal AB
50 KB swings @ 24/16kg
50/40 cal row
50 KB swings @ 24/16kg
500m run


FRIDAY
Strength:
A1: 4 push press
A2: 16 BB woodchop chop
x 4


Conditioning:
EMOM x 15
1: 12 Power Snatch
2: 12 thrusters
3: 12 hang squat clean
Rx = 42.5/30kg
*scale load/ reps as needed, score is maintained reps