Monday 2nd NOVEMBER - SATURDAY 7TH

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