Monday 21st - Saturday 26th May

MONDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
10 back squats (unbroken)


Conditioning:
AMRAP in 12 minutes
16 OH KB lunge (8 right arm/ 8 left) @ 24/16kg
16 box jumps
16 wall balls


TUESDAY
Strength:
A1: 7 Single leg BB deadlift
A2: 7 floor press
x 4


Conditioning:
2 rounds each on a 6 minute timer for accumulate reps/ rest 3 between
Row 600/550m
18 deadlifts @ 80/55kg
15 T2B
Max burpees in remainder


WEDNESDAY
Conditioning:
Run 1km
50 KB swings @ 24/16kg
100 double unders
50 HR pushups
100 double unders
50 push press @ 42.5/30kg
Run 1km


SWOD
Regionals event 2
‘Linda’
10-1
Deadlift
Bench press
Squat clean


THURSDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
2 power snatch + 2 hang power snatch + 3 OHS (unbroken)


Conditioning:
AMRAP in 11 minutes
60/50 cals AB
20 squat clean @ 60/40
20 squat clean @ 70/50
Max squat clean @ 85/60
*score is total combined reps


FRIDAY
Strength:
A1: 10 alternating DB step up
A2: 5 Strict pullup
x 4


Conditioning:
E2MOM x 16 minutes (2 rounds)
0-2: 3 rope climbs
2-4: 40m farmers walk (4 x 10m shuttles) @ 60/40kg
4-6: 12 burpee pullups
6-8: 60m sled (3 x 20m lengths) @ 100/70kg