Monday 18th - Saturday 23rd April

MONDAY
Strength:
A1: Strict Press
5,5,5,5
A2: Split squat
7,7,7,7 (each)

Conditioning:
Continues 2 minute clock x 5 rounds (10 minutes)Run 200m
6 bar facing burpees
Max clean and jerks @ 60/40kg in remainder
Score = accumulate C&J

TUESDAY
Strength:
5 front squat + 7 back squat
x 4

Conditioning:
2 rounds
20 T2B
15 box jumps @ 60/50cm
30 v-up
15 box jumps @ 60/50cm
40 abmat situp
15 box jumps @ 60/50cm

WEDNESDAY
Strength/skill:
EMOM x 10
Ring Muscleup (for total reps)
* pick a consistent rep scheme
Or
Ring row + dip


Conditioning:
EMOM x 20 minutes (5 rounds)
1) 15/12 cal AD
2) 15 alt KB snatch @ 24/16kg
3) 15/12 cal Row
4) 15 pullups
5) Rest
Rx standards, scale down as needed to maintain consistent work rate

SWOD
Deadlift
5,5,3,3,1,1,1

21/15/9
Strict press @ 1/2 BW
Strict pullup


THURSDAY
Strength:
3 behind neck jerk + 3 OHS
x 5

Conditioning
AMRAP in 9 minutes
15 OHS @ 42.5/30kg
30 DU

FRIDAY
Strength:
A1: 1-3 Rope climb
A2: 2 TGU
x 4

Conditioning:
E2MOM x 12 minutes (6 rounds)
1 round 'DT'
12 deadlifts
9 hang power cleans
6 STO
Rx = 70/50kg
Rx standards, scale down as needed to maintain consistent work rate

Saturday:
In PAIRS- Partition reps as required

ROW 1km (500 each)

30 x GTO @ (70/45kg)
40 x Pull-ups
50 x Wall Balls

Run 1km (together)

30 x Front Squats @ (70/45kg)
40 x HSPU
50 x Burpees

Airdyne 1 mile (each)