Monday
Strength: Front squat 7-7-5-5-3-3 Conditioning: 3 rounds Run 400m 21 wall balls 15 OHS @ 42.5/30 Tuesday Strength: A1: CG Floor press A2: Pendlay row 10,8,6,6 Conditioning: 7 rounds every 2 minutes (14 minutes) 12 HR pushups 15 KB swings @ 24/16kg Max double unders in the remainder *score = accumulate DU Wednesday: Skill: GOAT Conditioning: E2MOM x 4 rounds (32 minutes) 1: up/back sled bear crawl 2: 25/22 cal row 3: 20 box overs @ 60/40kg 4: run 200m SWOD Power snatch + hang power snatch 5 sets Power clean + 2 push jerk 5 sets 3 rounds 40m sled drag (backward) AHAP 10 STO @ 80/55kg Rest 1 minute Thursday: Strength: Hang power clean 7,7,5,5,3,3 Conditioning: 21/15/9 Deadlifts @ 80/100/120// 55/70/85kg HSPU Friday: Strength: A1: 5 Box squats (pause at box) A2: 10 strict KTE x 4 Conditioning: 3 rounds each for time and total time 15/12 cal AD 12 burpees 9 front squats @ 60/40kg *Every 5 minutes Saturday: In pairs, partition distance, reps as required: 2km row 200 double unders 2.2 mile Assault bike 200 double unders 2km run
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