Monday:
++Benchmark Retest++ 1rm Back squat Conditioning: 75 double unders 21 OHS @ 45/30kg 75 double unders 15 OHS @ 60/40kg 75 double unders 9 OHS @ 75/50kg Tuesday: Conditioning: 6 alternating rounds each on a 2:30 clock for accumulate reps/ rest 2:30 between rounds Run 400m Max box jump overs in the remainder Alternating with Max power cleans @ 60/40kg in the remainder Wednesday ++December Benchmark++ 'Fran' 21/15/9 Thrusters @ 42.5/30kg Pullups Rest as needed 1km row for time Thursday Strength: 1rm Deadlift Conditioning: Tabata mash up for total reps (8 each x 20/10) KB swings @ 24/16kg HR pushups Friday: Strength: Front squat 5,5,3,3,1,1,1 Conditioning: 3 rounds 15 T2B 12 alternating OH plate lunges @ 20/15kg 9 Hang squat clean @ 60/40kg Saturday: In PAIRS: 1. 120/90 Cals AD EVERY MIN SWAP P2 completes 10 pull-ups 2. 150/120 Cals row EVERY MIN SWAP P2 completes 8 thrusters (42.5/30kg) 3. Run 1.8 km (100m laps) EVERY MIN SWAP P2 completes 30 DU's **While P1 is on AD P2 completes 10 pull-ups. On the minute partners SWAP and P2 is on AD and P1 on pull-ups. Team keeps rotating until 120/90 Cals is completed or 10mins is up. Rotate between the 3 stations every 10 minutes.
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