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
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