Monday 17th - Saturday 22nd October

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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