Monday
Strength: Deadlift 7-7-5-5-3-3 Conditioning: 3 rounds 14 KB snatch (7l/7r) @ 24/16kg 21 burpees 200m KB rack carry (100l/100r) Tuesday: Strength: A1: 10 Front rack lunge A2: 5 strict pullup x 4 Conditioning: 3 rounds each on a 3 minute clock for accumulate metres 7 OHS @ 52.5/35kg 20 double unders 7 OHS @ 52.5/35kg 20 double unders Max metres row in remainder *rest 3 minutes between Wednesday: Goat EMOM x 7 Conditioning: For total time (including rest) Run 1600m Rest 3 minutes Run 1200m Rest 2 minutes Run 800m Rest 1 minute Run 400m SWOD A1: Pause front squat 2-2-2-2-2 *with 2 second pause at bottom A2: Clean pull 3-3-3-3-3 3 rounds 7 atlas stone to box 40m sled @ 140/100kg 7 bench press @ BW rest 2 minutes Thursday: Strength: Strict press 7-7-5-5-3-3 Conditioning 15/12/9 HSPU power cleans @ 90/60kg Friday: Strength: A1: 10 BB altering step ups A2: 12 weighted situps x 4 Conditioning: On a continues clock for total reps 1 minute T2B 2 minute Front squat @ 60/40kg 3 minute AD (cals) 2 minute box overs @ 75/60cm 1 minute T2B Saturday: In pairs (Both complete runs, movements are alternated ie p1 does burpees, p2 does pullup, p1 does squat, p2 does burpees) Run 400m 8 rounds 5 burpees/10 pullups/15 air squats Run 800m 6 rounds 5 burpees/10 pullups/15 air squats Run 1200m 4 rounds 5 burpees/10 pullups/15 air squats Run 1600m 2 rounds 5 burpees/10 pullups/15 air squats **Battle of the Brawn 7 Weekend**
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