MONDAY
Strength: EMOM x 12 for holding load across each rep bracket 5 Back squat x 4 3 Back squat x 4 1 Back squat x 4 Conditioning: AMRAP in 12 minutes Run 800m (buy in) 15 box jumps @ 60/50cm 10 T2B TUESDAY Strength: A1: 6 Strict HSPU A2: 8 Pendlay row x 4 Conditioning: 60/50 cal AB 50 pullups 40 STO @ 60/40kg WEDNESDAY Strength: EMOM x 12 for holding load across each rep bracket 3 hang squat clean x 4 2 hang squat clean x 4 1 hang squat clean x 4 Conditioning: ‘Run Annie run’ 50/40/30/20/10 Run (x10m, 500-100) Double unders Abmat situp ‘SWOD’ Split jerk 1rm Bench press 3,3,3,3,3 400m farmers walk @ 40/25kg (on handles) THURSDAY Strength: A1: 6 strict ring dip A2: 10 front rack reverse lunge x 4 Conditioning: EMOM x 18 (6 rounds) 1: 15 wall balls 2: 15/12 cal row 3: 15 burpees *Scale down to hold reps, aim is <:45 seconds FRIDAY Strength: EMOM x 12 for holding load across each rep bracket 5 Deadlift x 4 3 Deadlift x 4 1 Deadlift x 4 Conditioning: AMRAP in 5 minutes 10 power snatch @ 35/25kg Run 100m Rest 5 minutes AMRAP in 5 minutes 10 power clean @ 35/25kg Run 100m
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June 2018
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