Mon 27th Nov - Sat 2nd Dec

MONDAY
Strength:
Complex
1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk
x 7


Conditioning:
On a continuous 10 minute clock for accumulate reps
EMOM 7 thrusters @ 42.5/30kg
Max double unders in the remainder


TUESDAY
Strength:
A1: 4 Sumo deadlift
A2: 8 supinated pullup
x 4


Conditioning:
4 rounds
20 abmat situp with 9/6kg MB
15 pullups
10 SDHP @ 52.5/35kg


WEDNESDAY
Strength:
5 front squats + 7 back squats
x 4


Conditioning:
E2MOM x 18 (3 rounds)
0-2: 27/21 cal AB
2-4: 27/21 cal row
4-6: 21 burpees


‘SWOD’
‘Lynne’
5 rounds for reps
Max Bench press @ BW
Max strict pullup
*rest as needed between rounds


AMRAP in 3 minutes
Strict press @ 20/15kg
Rest 1 minutes
AMRAP in 2 minutes
BB curl @ 20/15kg
Rest 1 minutes
AMRAP in 1 minute
DBs or plate T-raise


THURSDAY
Strength:
A1: 4 behind the neck push press
A2: 12 bent over double KB/DB row
x 4


Conditioning:
5 rounds
9 HSPU
9 deadlifts @ 100/70kg
9 T2B


FRIDAY
Strength:
Touch and go squat clean
5,5,5,5,5


Conditioning:
21/15/9
Hang power snatch @ 42.5/30kg
OHS @ 42.5/30kg
Run