Monday 12th - Saturday 17th September

Monday:
Strength:
Back squat
2 EMOM x 10 (for accumulate weight)

Conditioning:
21/15/9
Hang squat clean @ 42.5/30kg
T2B
OH lunge steps @ 20/15kg

Tuesday:
Strength:
A1: BB floor press
A2: Single arm split DB/KB row (each)
10-8-6-6

Conditioning:
4 rounds on a 4 minute timer/ resting 2 between
Run 200m
30 abmat situps
20 hand release pushups
Max row metres in reminder
*score = accumulate metres

Wednesday:
Goat
EMOM x 7

Hero WOD Wednesday 'Nutts'
For time:
10 HSPU
15 Deadlift @ 110/75
25 Box jumps @ 75/60cm
50 Pullups
100 Wallballs
200 Double unders
400 meter plate carry @ 20/15kg

'SWOD'

On a running clock:
Minutes 0-5:00
Strict press single
Minutes 5-10:00
Push press double
Minutes 10-15:00
Push jerk triple

Hang power clean
5,5,3,3,1,1,1
Then
AMRAP in 3 minutes @ 70%

Thursday:
Skill/ strength:
For time
Accumulate holds
2 minute ring support
3 minute plank
2 minute rope hang
* scale time as needed

Conditioning:
3 rounds for accumulate reps
25 burpees
Max power cleans in remainder
Rd 1 on 3 minute timer @ 60/40
Rd 2 on a 4 minute timer @ 75/50
Rd 3 on a 5 minute timer @ 90/60
*rest 1 minute between rounds

Friday:
Strength:
Split jerk
2 EMOM x 10 (for accumulate weight)

Conditioning:
2 rounds
10 OHS
25 air squats
10 thrusters
25 air squats
10 push jerk
25 air squats
Rx = 60/40kg

Saturday:
In partners:
3 Rounds
- 20 ground to overhead (42.5/30kg)
- 50/40 cals AD

3 Rounds
- 40 shoulder to overhead (42.5/30kg)
- 50 double unders

3 Rounds
- 60 wall balls (9/6kg)
- 500m row

Partition reps as required