Monday 19th - Saturday 24th June

MONDAY

Strength:
3 position power clean (floor, hang, high hang) + split jerk
x 6


Conditioning:
1:
30/25 cal AB
21 clean and jerks @ 60/40kg


Rest


2:
Tabata mash-up
8 x 20/10
bent over row @ 60/40kg
HR pushups


TUESDAY
Strength:
Deadlift
5 x 3 @ 85% 1rm across


Conditioning:
4 rounds each for time and total time every 5 minutes
24/21 cal row
10 burpee over row
30 double unders




WEDNESDAY
Strength:
Front squat
6,6,4,4,2,2


Conditioning:
3 rounds
20 Hang KB snatch
30 KB front rack lunge steps
Run 400m
Rx = 24/16kg with single bell, switch arms as desired


'SWOD'
Full clean and jerk
1rm


High hang snatch
2,2,2,2


10-1
DB bench press @ 22.5/15kg
Strict pullup


THURSDAY
Strength/ skill
EMOM x 7
Bar muscleup


Conditioning:
Grunt work; E2MOM x 24 minutes (3 rounds)
200m Sandbag carry (front rack/ back rack)
12 Supinated pullups
100m Farmers carry 32/24kg
40m Sled push @ 100/70kg


FRIDAY
Strength:
Power snatch + hang squat snatch + 2 OHS
x 6


Conditioning:
EMOM x 16
Odds: 10 T2B
Evens: 10 shoulder to overhead
Rx = 60/40kg
Score = maintained reps of each I.e 8 and 7.