mONDAY 6TH JULY - SATURDAY 11TH

MONDAY:
Complex: 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
(7 sets )
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

TUESDAY:
Technique Rope climb variations
A1: Rope Climb (1-3 ascends)
A2: Turkish Get Up (2 each)
Metcon
4 rounds each for time on a 4 minute timer:
15 deadlifts @ 80/50kg
150m sandbag run
25 abmat situps

WEDNESDAY:
Metcon
Capacity/Endurance:
Every 3 minutes complete
1) 60m sled push @ 80/50kg
2) row 30/25 cals
3) 150m farmers walk @ 32/20kg
4) 100 double unders
Work through 4 rotations, hitting each interval at pace and rest remainder

THURSDAY:
Complex: 1 power snatch + 1 hang power snatch + 2 ohs
(7 sets) Metcon (Time)
22/16/10
Alternating KB squat clean
Alternating KB snatch
KB goblet lunges (steps)
Rx = 24/16kg

FRIDAY:
A1: Handstand Push-ups (5 x 5)
A2: Box Jumps (3,3,3,3,3)
Metcon (AMRAP - Reps) T
Tabata mash up - 8 rounds of 20/10 for total reps
Burpee (hands touch pullup bar)
KTE
Metcon
'Bring Sally Up'
Push press Pick - challenging load i.e rx = 40/25 but aim is to finish with no drops.

SATURDAY:
Rope climb variations Metcon (Time)
IN TEAMS of 3
60 Thrusters (42.5/30kg)
12 Rope Climbs
45 Thrusters
9 Rope Climbs
30 Thrusters
6 Rope Climbs
Swap Partners every 5 reps - Thrusters every 1 Rope Climb Metcon (Time)
IN TEAMS of 3
EACH PARTNER COMPLETES 1. 500m ROW 2. 125 DU's (300 SU's) 3. REST
Partners rotate until all have completed the row and DU's Once all have been completed
​TEAMS complete as a TOTAL: 50 Deadlifts (120/80kg) 50 T2B