MONDAY 4TH JANUARY - SATURDAY 9TH

MONDAY
Overhead Squat (5-5-5-3-3-3)
4 rounds on a 2:30 minute timer for total reps 18/15 cal AD Max thrusters @ 42.5/30kg in remainder * score = accumulate thruster Rest as needed between
TUESDAY
A1: Bench Press (8-8-6-6-6) A2: Renegade Row (12-12-12-12-12)
Metcon (Time) 3 rounds 5 muscle ups 15 T2B 25 burpees 35 abmat situp
WEDNESDAY
**New year, new benchmark. All in here legends! This is a tester too so chuck it up on the PR board**
Power Clean (5-5-5-3-3-3 *touch and go)
1 Min AD (Calories) January Benchmark 1 Minute max cals on the Airdyne
Metcon (Time) 3 rounds for time 10 hang power cleans @ 70/45kg 40 Air squats
THURSDAY
Strength: A1: Rope Climb (1-3 *technque focus) A2: Ring push up (10-10-8-8-8 *scale as needed)
Metcon (3 Rounds for time) 3 rounds each for time and total time 25/22 cal Row 12 hspu 200m farmers walk @ 24/16 * rest 2-3 minutes between each
FRIDAY
Deadlift (5-5-5-3-3-3)
AMRAP in 10 minutes 22 alt KB snatch @ 24/16kg 22 wall balls @ 9/6kg 22 box jumps @ 60/50cm
SATURDAY
Metcon (Time) IN Pairs for time: Run together- Partition reps as required
RUN 1600m 160 Push ups RUN 1200m 120 Front Rack Lunges (60/40kg) RUN 800m 80 Pullups RUN 400m 40 Thrusters (60/40kg)