Monday 25th - Saturday 30th SEP

MONDAY
Strength:
A: Front squat
4 x 2 Build up to and hold 90%


B: EMOM x 5 for accumulate load
5 back squat


Conditioning:
3 rounds
10 high box jumps @ 75/60cm
12 T2B
15 hang squat cleans @ 52.5/35kg


TUESDAY
Strength:
A1: 4 clean high pull
A2: 6 single arm kb/db strict press
x 4


Conditioning:
3 rounds for accumulate reps on a 4 minute timer/ rest 2 minutes between
Row 30/26 cals
15 deadlifts @ 80/55kg
Max bar over burpees in remainder


WEDNESDAY
Coreditioning:
3 rounds
10 butterfly situps @ 20/15kg
15 window wipes holding plate
20 Russian twists @ 20/15kg
1 minute plank


Conditioning:
E2MOM x 18 minutes (3 rounds)
26/20 cal AB
3 rope climbs
60m backward sled drag @ 100/70kg
*Scale load/ reps as needed


SWOD
Power clean + push jerk + hang power clean + push jerk
x 5 sets


Power snatch + 5 OHS
x 5 sets


3 RFQ
20 close grip bench press
15 good mornings
10 strict supinated pullup


THURSDAY
A: Split jerk
4 x 2 Build up to and hold 90%


B: EMOM x 5 for accumulate load
3 squat cleans


Conditioning:
Run 400m
21 push jerks
Run 400m
15 ohs
Run 400m
9 power snatch
Rx = 60/40kg


FRIDAY
Strength:
A1: 12 alternating pistols
A2: 6 ring dips
x 4


Conditioning:
21 pullups
3 rounds
6 hang power cleans
8 Front rack lunge
-
15 pullups
6 rounds
5 hang power cleans
8 Front rack lunge
-
9 pullups
1 round
6 hang power cleans
8 Front rack lunge
Rx = 60/40kg