Monday:
Strength: Press 5,5,3,3,1,1 Conditioning: 3 rounds of cindy (5 pullups, 10 pushups, 15 air squats) 12 clean and jerks @ 80/52.5kg 3 rounds of cindy (5 pullups, 10 pushups, 15 air squats) 9 clean and jerks @ 80/52.5kg 3 rounds of cindy (5 pullups, 10 pushups, 15 air squats) 6 clean and jerks @ 80/52.5kg Tuesday: Conditioning: 6 alternating 3 minute AMRAP's/ resting 3 minutes between each 1; 15/13 cal row 15 T2B 2; 15/12 cal AD 15 KB swings @ 24/16 Midline: Tabata mashup 8 x 20/10 (4 each) Abmat situp Plank hold Wednesday: Strength: Turkish get up 5-3-1 (each) Conditioning: 'Nancy' 5 rounds Run 400m 15 OHS @ 42.5/30kg SWOD Complex 1 squat clean + 1 hang squat clean + 2 front squats (12 minutes) 2 Push press + 2 split jerk 5 sets (building) 2 x unbroken back squats @ 70% 1rm Rest 3 minutes between sets Thursday: Skill: Muscleup EMOM x 5 6 x alternating AMRAP's/ resting 3 between 1; 2 Rope climbs 10 alternating lunges with plate @ 20/15kg 2; 10 ring dips 10 box jumps 3; 40m sled @ 60/40kg (20m length = 1) 10 KB SDHP @ 32/24kg Friday Strength: Bench press 5-5-3-3-1-1 Conditioning: 50 double unders 25 hang power cleans @ 50/35kg 15 Bar over burpees 50 double unders 15 hang power cleans @ 70/45kg 15 Bar over burpees 50 double unders 5 hang power clean @ 90/60kg 15 Bar over burpees
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