Monday 13th - Saturday 18th FEB

Monday
Strength:
OHS
3,3,3,3,3


Back rack reverse lunge
1 @ 40, 1 x 16 @ 50% 1rm back squat


Conditioning:
12/9/6
hang squat clean @ 70/45kg
60 double unders


Tuesday
Strength:
Deadlift for accumulate load (hold weight across at each bracket)
6 EMOM x 4
4 EMOM x 4
2 EMOM x 4


Conditioning:
30/27 cal row
30 alt KB snatch @ 24/16
30 pullups
30 KB swings @ 24/16kg
30 butterfly situps @ 15/10kg
30/27 cal row


Wednesday
Strength:
A1: 16 alternating Pistol squat
A2: 2 Turkish get up (each)
x 4


Conditioning:
21 minute EMOM rotation for total accumulate reps (working 30 seconds at each)
1: AB (cals)
2: box overs @ 60/50cm
3: wall balls @ 9/6kg


SWOD
1 1/4 front squat
2,2,2,2,2


Power snatch
2 EMOM x 5
1 EMOM x 5


AMRAP in 3 minutes
Strict Pullup


Thursday
Strength:
Pause back squats (2 sec pause at bottom)
3,3,3,3,3


Conditioning:
AMRAP in 10 minutes
Run 1km
40 T2B
Max single arm front rack KB lunge @ 24/16kg in remainder


Friday:
Strength:
Bench press
3,3,3,3,3


Strict press
1 @ 50, 2 x 10 @ 70% 1rm


Conditioning:
2 x 3 minute AMRAP
1:
6 clean and jerk @ 60/40kg
6 lateral burpee overs
Rest 90 seconds
2:
3 clean and jerk @ 80/55kg
6 lateral burpee overs