Monday 3rd - Saturday 8th JULY

MONDAY
Strength:
**Benchmark Retest**
1rm Deadlift


Conditioning:
9/15/21/15/9
KB swing @ 24/16kg
Box overs @ 60/50cm


TUESDAY
Strength:
Complex
1 push press + 1 push jerk + 1 split jerk
2,2,2,1,1,1


Conditioning:
AMRAP in 14 minutes
15 pullups
12 bar over burpees
9 clean and jerk @ 60/40kg


WEDNESDAY
Strength:
Back squat
6,6,4,4,2,2


Coreama:
2 minute plank hold (buy in)
2 rounds
10 T2B
30 abmat situp
2 minute plank hold (cash out)


Conditioning
**July Benchmark**
Tabata (8 x 20/10)
AB cals


THURSDAY
Strength:
Touch and go power clean
5,5,3,3,3


Conditioning:
For total time
2 rounds
12 HSPU
12 power snatch @ 52.5kg
Immediately into;
2 rounds
15 ring dip
15 SDHP @ 52.5kg


FRIDAY
Strength:
A1: 12 back rack reverse lunge
A2: 5 strict pullup
x 4


Conditioning:
EMOM x 15
1: 15/12 AB cals
2: 15 wall balls
3: 50 double unders
Score = maintained reps of each I.e 12, 10 and 40


SATURDAY
In pairs for time:

40/30 CALS ASSAULT BIKE
40 Wall balls over bar
40 Front Squats (60/40)
40 Synchro Bar facing burpees
40 ALT KB Snatches (24/16)

30/25 CALS ASSAULT BIKE
30 Wall balls over bar
30 Front Squats (60/40)
30 Synchro Bar facing burpees
30 ALT KB Snatches (24/16)

20/15 CALS ASSAULT BIKE
20 Wall balls over bar
20 Front Squats (60/40)
20 Synchro Bar facing burpees
20 ALT KB Snatches (24/16