Monday 4th - Saturday 9th July

Monday:
**Retest benchmark**
(Refer 8/6/16 for results)

Gymnastic testing;
45 minutes to complete


Weighted Pullup
1rm

5 minute AMRAP
Bar muscleups
Or; 7 ring dip + 7 ring row

Max unbroken t2b

2 minute max distance HS walk
Or; max accumulate hold in 2 minutes

10 minute AMRAP 'Cindy'
5 pullups
10 pushups
15 air squats


Tuesday:
Strength:
3 position power clean + 1 split jerk
2,2,2,1,1,1

Conditioning:
21 SDHP @ 40/30
Run 200m
21 STO @ 40/30
Run 200

15 SDHP @ 50/35
Run 200m
15 STO @ 50/35
Run 200

9 SDHP @ 60/40
Run 200m
9 STO @ 60/40
Run 200


Wednesday
**New Benchmark *
Athletic development - aerobic capacity and dynamic speed

Goat
EMOM x 7

1) Box jump triple for height
Rest
2) AD
10 minute max cals test
Rest
2) AMRAP in 5 minutes
double unders


Thursday:
Strength:
Power snatch + hang power snatch
2,2,2,1,1,1

Conditioning:
3 rounds on a 4 minute timer for accumulate reps/ rest 2 minutes between
25/22 cal row
20 KB swings @ 32/24kg
Max burpees in remainder
* score = accumulate burpees

Friday:
Strength:
Box squat
5,5,5,5,5

Front squat
3 x 10 @ 60-70%

Conditioning:
In pairs partition as desired
125/100cal AD
Rest 3 minutes
100/80cal AD
Rest 2 minutes
75/60 cal AD
Rest 1 minute
50/40 cal AD