Monday 12th - Saturday 17th Feb

MONDAY
Strength:
Squat clean
2 EMOM x 10 for accumulate load


Conditioning:
AMRAP in 10 minutes
+ 3 Deadlifts @ 100/70kg
+ 3 Box jumps @ 60/50cm
Ie 3,6,9 etc


TUESDAY
Strength:
EMOM x 10
Odds: 10/8/6/4/2 strict HSPU
Evens: 2/4/8/6/10 strict pullups
Pick a standard that allows for unbroken sets without changing


Conditioning:
50 double unders
50 Single arm KB STO
50 double unders
50 Single arm KB cleans
50 double unders
50 Single KB front rack lunge
50 double unders
50 KB swings
Rx = 24/16kg




WEDNESDAY
‘Coreama’
3 rounds for quality
10 strict KTE
20 second DB side plank r/l @ 12.5/7.5kg
10 DB v-up


Conditioning:
‘Burp-Tri medley’
3 rounds for each on a 4 minute timer for accumulate reps/ resting 2 minutes between
1: 40/32 cals AB
Max burpees in remainder
2: Row 700m
Max burpees in remainder
3: Run 600m
Max burpees in remainder


‘SWOD’
Sumo deadlift
1rm


Hang squat clean
3,3,3,3,3


3RFQ
15 Bent over row
KB front rack walk




THURSDAY
Strength:
Push jerk + split jerk
EMOM x 10 for accumulate load


Conditioning:
3 rounds
25 wall balls
20 OHS @ 35/25kg
15 hang power snatch


Friday
Strength
A1: 5 Bench press
A2: 1-2 legless rope climb or 5 rope pullups
x 4


Conditioning:
Row 50/40 cals
40 ring dips (Rx+ off high rings)
30 power cleans @ 60/40kg