MONDAY
Strength: Complex 1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk 2,2,2,1,1,1 Conditioning: 5 rounds 20 wall balls 5 power cleans @ 80/55kg TUESDAY Strength: A1: 10 bb front rack step up A2: 5 strict supinated pullup x 4 Conditioning: 4 rounds each for time on a 5 minute timer 20/15 cal AB 15 Russian KB swings @ 32/24kg 10 T2B WEDNESDAY Coreditioning: 2 rounds 20 Woodchop @ 15/10kg 30 second Hollow hold 15 Weighted v-up @ 10/5kg 30 second Side plank hold Conditioning: 3 rounds for accumulate calories 1 minute row 2 minute rest Finisher: In pairs, swapping as needed 400m farmers walk @ 40/30kg each SWOD Pause back squat 2,2,2,2,2 with 2 second pause Behind neck split jerk 2,2,1,1,1 2 RFQ 25 good mornings 25 bent over row 25 sn grip push press THURSDAY Strength: Complex 1 power snatch + 1 hang squat snatch + 2 OHS 2,2,2,1,1,1 Conditioning: 3 rounds Run 600 40 double unders 15 OHS @ 52.5/35kg FRIDAY Strength: A1: 5 clean pull A2: 5 push press x 4 Conditioning: 4 rounds 7 KB hang clean and press (l/r) @ 24/16kg 14 pullups 14 box jump overs
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