MONDAY
Strength: Unbroken complex of; 1 hang power clean + 1 push press + 1 hang power clean + 1 push jerk + 1 hang power clean + 1 split jerk X 6 Conditioning: 15/12/9 Power snatch Ring dip straight into; 21/15/9 Power clean Pushup Rx = 35/25kg TUESDAY Strength: Pause front squat 5,5,3,3,1,1,1 (2 second pause at bottom) Conditioning: 4 rounds each on a 2 minute timer for accumulate reps/ rest 2 minutes between Run 200m 25 double unders Max back squats @ 100/65kg (racks) WEDNESDAY Strength: EMOM x 10 4-6 kipping HSPU + 10 second hollow hold Conditioning: 3 rounds each for time on a 6 minute clock 20/16 cal AB 10m snail push 16 alternating DB snatch @ 22.5/15kg 10 bench press @ 70/45kg 'SWOD' Power clean + hang squat clean EMOM x 10 A1: 4 behind neck push press A2: 4 snatch high pulls x 4 AMRAP in 3 minutes Clean and jerk @ 70% 1rm THURSDAY Strength: A1: 8 KB Front rack single leg step up A2: 8 BB bent over row x 4 EMOM x 5 Ring/ bar muscleup or CTB Conditioning: 21/15/9 CTB pullup *scale to pullup if CTB for skill KB OHS @ 24/16 (changing every 3 reps) FRIDAY Strength: 1 round (not for time) 3 legless rope climb 15 weighted knee raise @ 12.5/7.5 20 v-up @ @ 10/5kg 25 butterfly situp @ 10/5kg Conditioning: 1km row 50 burpees 25 T2B Finisher: 'Bring Sally up' 4 point plank hold
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June 2018
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