Monday 3rd - Saturday 8th October

Monday (Public holiday)
In pairs for combined total points (weight + reps)

Minutes 0-8
Heavy single power clean (1 rep) ~ weight
Minutes 8-14
Heavy triple STO (3 rep) ~ weight

Rest 3 minutes

Minutes 17-32
AMRAP Chipper ~ reps

30 Power snatch
30 cals
40 Burpees
30 cals
30 Clean and jerk
30 cals
40 T2B
30 cals
*if complete return to start
*alternate row and AD cals
Rx = 52.5/35

Tuesday
++ benchmark retest ++

GOAT
Skill EMOM x 7

**September Benchmark**
Hero WOD 'Blake'
Four rounds for time of:
100 foot Walking lunge with 20/15kg plate held overhead
30 Box jump @ 60/50cm
20 Wallball shots @ 9/6kg
10 HSPU

Wednesday
++ new benchmark ++
5km run

Thursday
Strength:
Hang squat clean
3 EMOM x 4, 2 EMOM x 4, 1 EMOM x 4

Conditioning:
4 rounds each for time and total time
21/18 cal row
12 burpee facing bar
9 thrusters @ 42.5/30kg
*new round every 5 minutes

Friday
Strength:
EMOM x 15
1; 1-2 rope climb
2; 8-10 ring dips
3; 20-30 sec hollow hold

Conditioning:
WAMRAP in 12 minutes
Run 100m
3 bar muscleups or (3 pullups + 3 pushups)
30 double unders

Saturday
In Pairs:

ROW 1km (500 each)
70 Wall balls
60 KB Swings (24/16kg)
50 Box overs
40 CALS ASSAULT BIKE
50 Box overs
60 KB Swings (24/16kg)
70 Wall balls
1km RUN