Monday 4th - Saturday 9th DEC

MONDAY
**Benchmark Retest**
EMOM x 20 (5 rounds)
1) 15/12 cal AB
2) 10 GTO @ 52.5/35kg
3) 1 round 'Cindy' (5 pullups + 10 pushups + 15 air squat)
4) 50 double unders
Scale reps as needed, aim is to build off last months numbers!


TUESDAY
For combined heaviest load of each
Strength:
EMOM x 6
2 Power snatch
EMOM x 6
2 power clean


Conditioning:
2 rounds each for time and total time on a 8 minute timer
Row 750m
50 abmat situps
25 box jump overs


WEDNESDAY
**Being the shorter month, leading into the Christmas we won’t be having the usual test/retest format for our benchmark this month. However we’re going to use the Wednesday session to dust off the old whiteboard PR tracker and knock off some of our staple benchmark tests each week. Let’s finish off the year with a bang crew**


Strength:
Deadlift
1rm


Conditioning:
‘Fran’
21/15/9
Thrusters @ 42.5/30kg
Pullups


THURSDAY
Strength:
For combined heaviest load of each
EMOM x 5
1 OHS
EMOM x 5
2 split jerk
EMOM x 5
3 front squat


Conditioning:
Run 600m
40 HR Pushups
20 OHS @ 60/40kg
40 HR Pushups
Run 600m


FRIDAY
Strength:
A1: 20m farmers carry (for load)
A2: 20-30 second Hollow + 40-90 second Plank
x 4


Conditioning:
40/30 AB cals
30 T2B
30 hang power cleans @ 60/40kg
40/30 cal row