Monday 15th - Saturday 20th August

Monday:
Strength:
(Complex)
1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk
2-2-1-1-1

Conditioning:
3 x intervals each for time and total time
15/12 cal AD
12 burpees
9 clean and jerk @ 60/40kg
Rest as needed

Tuesday:
A1: Front rack alternating lunge
6-6-4-2-2 (per leg)
A2: Strict ring row
8-10 *scale as needed
5 sets

Conditioning:
AMRAP in 8 minutes
21 wall balls
15 T2B
9 box overs @ 60/50cm

Wednesday:
'Goat'

Every 1:30 x 5 rounds (30 minutes)
0-1:30 ~ 40m Sled push
1:30-3:00 ~ 100m Farmers walk
3:00-4:30 ~ 200m Run
4:30-6:00 ~ 3 clusters @ 80/55kg

SWOD

A1: Bottom up front squat (off 30" plyo box)
5 x 5 (speed out of hole)
A2: close grip bench press
5 x 5

3 rounds for reps
1 minute atlas stone to box
1 minute rest
1 minute strict pullup
1 minute rest
1 minute bench press @ 80/50kg
1 minute rest

Thursday:
A1: Clean grip deadlift (off plate)
6-6-4-2-2
A2: 6-8 DB/ KB strict press
5 sets

Conditioning:
3 rounds
21 pushups
15 pullups
(9-6-3) Hang power clean @ 60/80/100//40/55/70kg


Friday:
Strength:
(Complex)
Power snatch + hang squat snatch + 2 OHS
2-2-1-1-1

Conditioning:
4 x 2 minute AMRAP's/ resting 2 minutes between
5 power snatch @ 60/40kg
20 double unders

Saturday:

In pairs:
AMRAP in 7 mins (cals)
30 Power Cleans (60/40kg)
Assault bike (swap 12/10)
REST 3 mins

AMRAP in 7 mins
400m RUN together
Box jumps in remainder (swap every 10)
REST 3 mins

AMRAP in 7 mins
40 Front Squats (60/40kg)
ROW (swap 15/12 cals)
Rest 3 mins

AMRAP in 7 mins
120M Sled Push (80/60kg- swap every 20m)
Pullups in remainder