MONDAY
March Benchmark retest 'Fight Gone Bad' 3 rounds for total reps 1 minute at each Wall balls @ 9/6kg Sumo deadlift high-pull @ 35/25kg Box Jump Push-press @ 35/25kg Row (cals) Rest 3 rounds for quality 20-30 second hollow hold 15-20 ambit situp 45-60 second plank 30 seconds rest TUESDAY Strength: For total combined load of best lift EMOM x 7 1 Power clean EMOM x 7 3 Hang squat clean Conditioning: 5 rounds 8 deadlifts @ 120/80kg 16 OH alternating plate lunge @ 25/15kg WEDNESDAY Goat EMOM x 7 April Benchmark 5km run THURSDAY Strength: For total combined load of best lift EMOM x 7 1 Push jerk EMOM x 7 3 OHS Conditioning: AMRAP in 12 minutes 30 double unders 10 T2B 5 power snatch @ 60/40kg FRIDAY Strength: A1: 12 alternating front rack lunge A2: 10 split DB/KB row (each) x 4 Conditioning: 4 rounds each for time and total time every 5 minutes 15 pullups 400m run 15 burpees Back to good ol partner Saturdayyy! In pairs (partition as required) Run 400m 25 clean jerk @ 60/40kg 50 wall balls 75 deadlifts @ 60/40kg Run 1km 25 power snatch @ 60/40kg 50 T2B 75 front squat @ 60/40 Run 400m
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June 2018
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