MONDAY
** Benchmark Retest ** May A: Weighted Pullup 1rm May B: AMRAP in 7 minutes Ring or Bar muscleup *If proficient at bar, step up to rings *if no MU but have comfortable kipping pullups and tech can scale to seated band ring or banded bar but small assistance only. *scale to chest to bar May C: max unbroken 'true' pushups *if less than 8 scale to knees TUESDAY: Strength: Split jerk 2 EMOM x 10 for accumulate load Conditioning: 4 rounds for accumulate reps on a 3 minute timer/ rest 1:30 between Row 250m 6 clean and jerk @ 75/50kg Max double unders in remainder WEDNESDAY ** June Benchmark ** 1rm Deadlift Conditioning: 21/15/9 KB swing @ 32/24kg High box jump @ 75/60cm 'NO SWOD' THURSDAY Strength: Box squat 2 EMOM x 10 for accumulate load Conditioning: A: 'blackjack' 21/ 16 cal AB 21 front squats @ 60/40kg Rest B: tabata mash-up alternating between Front rack lunge @ 42.5/30kg Abmat situp FRIDAY Strength: A1: 8 lying bench pulls A2: 8 good mornings x 4 Conditioning: 3 rounds 7 rope pullups (rx+ 2 legless RC) 10 OHS @ 60/40kg 14 bar over burpees SATURDAY 'Dirty 30' 30 CTB Pullups 30 Power Cleans (60//40) 30 KB Swings (24//16) each 300M RUN 30 Burpee Box Jumps (alternating) 30 Front Rack lunges 30 KB Snatches 30 CALS ROW each 30 Pullups 30 Front Squats 30 KB single push press 30 CALS AB each
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