Monday 11th - Saturday 16th SEP

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