Monday 27th March - Saturday 1st April

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