Monday 16th - Saturday 21st May

Monday:
Strength:
Back squat
5-5-5-5-5

Conditioning:
50 wall balls
50 T2B
50 OHS @ 52.5/35kg
*EMOM 5 front squats


Tuesday:
Strength:
EMOM
Odds: 5 strict pullup
Evens: 10 DB/ KB step up
x 5

Conditioning:
Modified regional event 5
Rx =
3 rounds
Run 400m
40 abmat situp with 5kg
7 deadlifts @ 125/80kg

Rx+
Run 400
40 GHD situps
7 deadlifts @ 185/125kg

Wednesday:
GOAT
EMOM x 7

Conditioning:
For total accumulate cals
6 minute row
6 minute AD

4 minute row
4 minute AD

2 minute row
2 minute AD
* 1 minute rest between each

SWOD
Bench Press
(1rm)

Strength EMOM X 16 minutes
1) 40m heavy sled
2) 5 close grip bench press
3) 100m farmers walk
4) 5 deadball/ atlas stone to shoulders

Thursday:
Strength:
A1: DB/KB strict press
A2: BB Bent over row
10-8-6-6-6

Conditioning
10-8-6-4-2
Clean and jerk @ 60/70/80/90/100//35/45/55/65/75kg
30 double unders after each set

Friday:
Skill/strength:
A1: 1-3 rope climbs
A2: 1 minute HS walk
x 4

Conditioning:
20 KB swing
20 KB lunges
200m KB front rack carry
20 burpee box overs @ 60/50cm
200m KB farmers walk
20 HR pushups
20 KB swings
Rx = 2 x 24/16kg