Monday 29th - Saturday 3rd June

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