Monday 14th - Saturday 19th May

MONDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
3 power cleans + 3 front squat + 3 push jerk (unbroken)


Conditioning:
AMRAP in 10 minutes
Run 600m
50 wall balls
40 KB swings @ 24/16kg
Max clean and jerk @ 60/40kg in remainder


TUESDAY
Strength:
A1: 6 Strict HSPU
A2: 8 bent over row
x 4


Conditioning:
4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between
1: 50 double unders/ Max T2B in remainder
2: 50 double unders/ Max pushups in remainder
3: 50 double unders/ Max pullups in remainder
4: 50 double unders/ Max butterfly situps @ 20/15kg in remainder


WEDNESDAY
Conditioning:
‘2014 regionals chipper’
For time:
50-calorie row
50 box jump overs
50 deadlifts @ 80/55kg
50 wall-ball shots
50 ring dips
50 wall-balls
50 deadlifts
50 box jump overs
50-calorie row
*21 minute cap
** 1 second per uncompleted reps


SWOD
Box squat
3,3,3,3,3


A1: 6 BB hip thrust
A2: 20m suitcase carry (each)
x 4


3 RFQ
10 good morning
20 banded lat pull down




THURSDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
10 OHS (unbroken)


Conditioning:
48/40 cal AB into
2 rounds
24 front rack lunge
24 hang power cleans
Rx = 42.5/30kg


FRIDAY
Strength:
A1: 4 sumo deadlift
A2: 8 Landmine press (each)
x 4


Conditioning:
Tabata - 8 x 20/10 resting 1 minute between each for total reps
BB woodchop @ 15/10kg
10m shuttle run
Alt DB snatch @ 22.5/15kg