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
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