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
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