Monday 25th - Saturday 30th July

Monday
Strength:
Box squat (2-1-1)
6-6-4-4-2-2

Conditioning:
AMRAP in 16 minutes
E2MOM run 200m
Max in remainder Power cleans alternating the next round with power snatch, 4 rounds of each
Rx = 60/40kg

Tuesday:
Strength:
Push press
3-3-3-3-3

Conditioning:
16 muscleups/ 24 HSPU/ 50 KB swings @ 24/16kg
8 muscleups/ 12 HSPU/ 25 KB swings @ 24/16kg
4 muscleups/ 6 HSPU/ 12 KB swings @ 24/16kg
* scale band or reps as with ring dip + row
~ cap 18:00

Wednesday:
* new warmup ~ gait focus
Mobility OHS static
3 x
- lateral lunge bounds x 5 each
- rev lunge to high knee march x 5 each
- bounding high knee 20m
- 40m partner resisted lean march
Plyo strength:
A1: 5 seated box jump
A2: 10 DB split jump
x 5

Conditioning:
E2MOM x 4 rounds (24 minutes)
0-2: 10 burpee vertical reach to 1ft
2-4: 2 minute AD @ consistent moderate pace rx aim 65-70/ 60-65 rpm
4-6: 5 x 20m fwd/ back sprints
Rx reps ~ scale as needed


SWOD
Push jerk
3-3-2-2-1-1

Heavy DT
5 rounds
12 deadlifts
9 hang power clean
6 STO
@ 92.5/65

Thursday:
Strength:
Deadlift from deficit
6-6-4-4-2-2

Conditioning:
200m farmers walk (buy in)
3 rounds
15 T2B
15 deadlift @ 100/70kg
15 pullups

Friday:
Power development:
5 rounds for accumulate reps/ resting 1 minute between movements
A1: 5 broad jump (metres)
A2: 45 second row (cals)

Skill:
Your benchmark DU score for time
* EMOM 10 abmat situps
~ cap 7:00


Conditioning:
75 wall balls
* E2MOM 100m MB carry