Monday:
Strength: Cluster 2-2-2-2-2 Deadlift 2 EMOM x 7 Conditioning: 3 rounds 21 KB swings @ 24/16 15 thrusters @ 42.5/30 Run 400m Tuesday: Skill/ Strength: Ring muscle up tech Then AMRAP in 3 minutes Ring muscleup Or 5 supine ring rows 5 ring dips Conditioning: 4 Rounds for total reps 1 minute T2B 1 minute HR pushup 1 minute box jump @ 75/60cm 1 minute row (cals) 1 minute rest Wednesday: Benchmark retest - no SWOD Goat EMOM x 7 Conditioning: Run 1.6km Rest 3 minutes Run 1.2km Rest 2 minutes Run 800m Rest 1 minute Run 400m Thursday: Strength: Snatch *full 2-2-2-2-2 TGU 2 EMOM x 7 (1 each) Conditioning: 50 double unders 12 OHS 50 double unders 18 front squat 50 double unders 24 back squat Rx = 80/55 * no rack Friday: Skill/ Strength: Rope climb tech 4 rounds each for time and total time 3 rope climbs 21 burpees 200m sandbag carry * rest 2-3 minutes between each For total accumulate seconds Max hollow hold Rest 10 seconds Max plank hold * subtract rest from score Saturday: In pairs Run 1km 150 wall balls/ 100 pullups/ 75 OH plate lunge/ 50 clean jerk Run 1km
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