Monday 28th - Saturday 3rd December

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.