Monday 19th - Saturday 24th September

Monday:
Strength:
Front squat
3-3-3-3-3

Conditioning:
4 rounds each for time and total time
15/12 cal AD
12 t2b
15 wall balls @ 9/6
*Every 5 minutes

Tuesday:
Strength:
Odds: 4-6 Strict HSPU
Evens: 8 pendlay rows
x 10 minutes

Conditioning:
AMRAP in 12 minutes
5 deadlifts @ 120/80kg
10 box overs @ 60/50cm
15 HR pushups

Wednesday:
Goat
EMOM x 7

Hero WOD Wednesday 'Badger'
3 rounds for time
30 Squat clean @ 42.5/30kg
30 Pullups
Run 800m


'SWOD'

Complex:
1 power snatch + 1 snatch grip push press + 1 snatch balance + 1 OHS
2-2-2-1-1-1

Pause back squat:
2-2-2-2-2 *with 2 sec pause at bottom
Then;
AMRAP in 3 minutes @ 75%

Thursday:
Midline move:
3 rounds
1 minute plank
3 wall walks
100m OH plate carry @ 20/15kg
30 abmat situp

Conditioning:
3 rounds for accumulate reps
1 minute bench press @ 60/35
1:30 rest
1 minute row (cals)
1:30 rest

Friday:
Strength:
Push press
3-3-3-3-3

Conditioning:
2 rounds for time
10 Front rack lunge
30 double unders
10 SDHP
30 double unders
10 Push jerk
30 double unders
Rx = 60/40kg

Saturday:
In PAIRS, Partitioning reps/cals as desired:
50/40 cals (Assault bike/Row)
50 Front Squats (60/40kg)
50 Alt. Arm KB Snatches (24/16kg)
50 Alternating Partner Box Jumps
50/40 cals (Assault bike/Row)
50 Hang Power Cleans
50 KB Swings
50 Pullups
50/40 cals Assault bike/Row)
50 Back Squats
50 KB SDHP
50 Wall balls
50/40 cals (Assault bike/Row)