Monday:
**Benchmark retest** Diane 21-15-9 Deadlifts @ 100/70 Handstand Push-ups Metcon (No Measure) 'Tabata Abs mash-up' 8 x 20/10 for quality KTE Plank hold Rx = unbroken all the way Tuesday: Strength: Hang power clean 7 minutes to build to a heavy single Then 3 EMOM x 7 @ 80% of single Conditioning: For total time (including rest) 25/20/15/10/5 Pullups HR pushups Abmat situps Rest 1 minute 75 KB swings @ 24/16kg Wednesday **new benchmark** - no SWOD Warmup Running gait drills Skill Goat EMOM x 7 Conditioning: For total time (including rest) Run 1.6km Rest 3 minutes Run 1.2km Rest 2 minutes Run 800m Rest 1 minute Run 400m Thursday: Strength: Hang power snatch 7 minutes to build to a heavy single Then 3 EMOM x 7 @ 80% of single Conditioning: (Buy in) 25 T2B Then 3 rounds 10 OHS @ 52.5/35kg 10 bar facing burpee overs (Cash out) 25 T2B Friday: Strength: Thruster 1-1-1-1-1 Front squat 3-3-3-3-3 Conditioning Tabata mashup 8 x 20/10 alternating STO @ 52.5/35kg Box jump Saturday: In pairs partition as required Mins 0-9 run 800 2 x 50 wall ball/25 pullups max DU in remainder Mins 10-17 run 600 2 x 40 wall ball/20 alternating lunge @ 60/40 max burpees in remainder Mins 18-24 run 400 2 x 30 wall ball/15 hspu max DU in remainder Mins 25-30 Run 200 2 x 20 wall ball/ 10 clean jerk @ 60/40 max burpees in remainder
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