Monday 10th - Saturday 15th April

MONDAY
Strength:
Pause back squat
3,3,3,3,3 (with 2 second pause at bottom)


Conditioning:
3 rounds
Run 400m
25 front squat @ 42.5/30kg
50 double unders


TUESDAY
Strength:
A1: 5 Strict HSPU
A2: 5 Pendlay Row
x 4


Conditioning:
5 rounds each for time and total time on a 3 minute timer
'DT'
12 deadlifts
9 hang power clean
6 push jerk
Rx = 70/50kg




WEDNESDAY
Corerama:
For total time
1 minute hollow hold
30 Abmat situp
90 second rope hold
30 Abmat situp
2 minute plank
30 Abmat situp


Conditioning:
For total time
Run 1600m
Rest 3 minutes
Run 1200
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m


SWOD
Hang power snatch
1 rm


OHS
3,3,3,3,3


3 Rounds
40m heavy sled push
12 DB walking lunge
45 sec atlas/ deadball hold


THURSDAY
Strength:
EMOM x 5
Bar muscleup


A1: 10 Ring pushup
A2: 5 supinated pullup
x 4


Conditioning:
4 rounds for accumulate reps on a 3 minute timer/ rest 90 seconds between
Row 350m
12 T2B
Max Burpees in remainder


Easter Weekend!