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
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