Monday 24th - Saturday 29th April

MONDAY
Strength:
Pause overhead squat
3,3,3,3,3 *with 2 second pause at bottom


Conditioning:
3 rounds
6 Front squat @ 60/40kg
8 T2B
2 rounds
6 Front squat @ 75/50kg
8 T2B
1 round
6 Front squat @ 90/60kg
8 T2B


TUESDAY
'ANZAC Hero WOD'


**HOPPY**


WEDNESDAY
Strength:
A1: 100m UB farmers walk
A2: 12 alternate back rack reverse lunge
x 4


Conditioning:
'Mini Tri'
1km row
4km (2.5 mile) bike
1km run


SWOD
Power clean
5,3,3,1,1,1


Halting power snatch
5 x 3 (tech)


3 RFQ
10 Good morning
10 Single arm DB row
10 floor wipers


THURSDAY
Strength:
EMOM x 10 for accumulate load
Push press + Push jerk + split jerk (no racks)


Conditioning:
Every 2:30 minutes on a continuous 12:30 minute clock (5 rounds) for accumulate reps
Run 200m
5 ring muscleups
Max Wall balls in remainder
*Scale to 7 Ring row + 7 ring dip


FRIDAY
Strength:
A1: 6 BB Split Squat (each)
A2: 8 pendlay row
x 4


Conditioning:
For combined remainder reps
1: AMRAP in 5 minutes
100 double unders
15 deadlifts @ 120/80kg
Max high box jumps @ 75/60cm


Rest 2:30


2: AMRAP in 5 minutes
100 double unders
30 KB swings @ 32/24kg
Max burpee box jumps @ 60/50cm


SATURDAY
400m RUN
10-1
Thrusters (50/35)
CTB Pull-ups
400m sandbag carry
10-1
Hang power cleans (50/35)
Burpees over bar
400m farmers carry (32/24)
10-1
Front squats
HSPU
400m RUN
**P1 completes 10 thrusters, 10 CTB, P2 completes 9 thrusters 9 CTB, P1 8,8 and so on. Complete runs together
*30min time cap