Monday 5th - Saturday 10th June

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