Monday 5th - Saturday 10th September

Monday:
** Benchmark retest **
1 rm snatch
1 rm clean jerk

Tuesday:
Strength:
Deadlift
5-5-5-5-5

Conditioning:
4 rounds on a 2:30 clock for accumulate reps/ rest 2:30 between
18/15 cal row
9 burpee over rower
Max pullups in remainder
*score = accumulate pullups

Wednesday
Skill:
Goat
EMOM x 7

**September Benchmark**
Hero WOD 'Blake'
Four rounds for time of:
100 foot Walking lunge with 20/15kg plate held overhead
30 Box jump @ 60/50cm
20 Wallball shots @ 9/6kg
10 HSPU

*No 'SWOD' today

Thursday
Skill/ midline:
5 rounds
5 T2B
10 Abmat situp
15 second hollow hold
20 seconds plank
Rest 30 seconds

Conditioning:
E2MOM x 24 minutes (4 rounds)
1: 6 muscleups
2: 25/22 cal AD
3: 200m MB carry
*scale to ctb + dip

Friday:
Strength:
OHS
5-5-5-5-5

Conditioning:
4 rounds for time
Run 400m
50 double unders
20 KB snatch (10 l/10 r) @ 24/16kg

Saturday:
Pairs double time for combined working time
@ 0:00
100/80 cal AD
2 rounds
30 power cleans @ 75/50kg
50 wall balls
Run 200m
~ rest remainder
@ 20:00
100/80 cal row
2 rounds
30 push jerks @ 75/50kg
50 pullups
Run 200m
*partition reps as required
Score = combined time of each