Monday 3rd - Saturday 8th April

MONDAY
Strength:
For accumulate load
3 Deadlift EMOM x 10


Conditioning:
4 rounds each for time and total time on a 5 minute clock
'Helen'
400m run
21 KB swings @ 24/16kg
12 pullups


TUESDAY
Strength:
Power clean + push jerk + split jerk
2,2,2,1,1,1


Conditioning:
5 rounds for time
10 Push jerk @ 60/40kg
14 box overs @ 60/50cm
18 abmat situps


WEDNESDAY
Conditioning:
E3MOM for 36 minutes (3 rounds)
Minutes 0 - 3:00; Run 400m
Minutes 3-6:00; 100 double unders
Minutes 6-9:00; Row 500/475m
Minutes 9-12:00; 25 burpees
*Aim is to complete work < 2:00 throughout, scale as needed.


SWOD
Bench press
Build up to a heavy triple
Then 2 x 10 @ 70% of triple


Strict pullup
Build up to a heavy double
Then 2 x max effort @ BW or equivalent scale


3 RFQ
8 Standing strict DB press
8 Bent over BB row
200m fathers walk


THURSDAY
Strength:
For accumulate load
3 Front squat EMOM x 10


Conditioning:
AMRAP in 12 minutes
15 wall balls @ 9/6kg
10 T2B
5 squat cleans @ 70/45kg


FRIDAY
Strength:
A1: 12 Alternating DB/KB step up
A2: 16 Alternating bb woodchop rotation
x 4


Conditioning:
3 rounds for accumulate calories on a 3 minute timer/ rest 90 seconds between
15 HSPU
10 x 10m shuttle
MAX cals AB in remainder