Monday 7th - Saturday 12th May

MONDAY
Strength:
10 Deadlift (unbroken/touch go)
E2MOM x 5 (10 minutes) for accumulate weight


Conditioning:
100 double unders
50 kb swings @ 24/16kg
25 burpees
100 double unders
50 pushups
25 pullups


TUESDAY
Strength:
A1: 10 back rack lunge
A2: 5 Single arm dB/kb strict press
x 4


Conditioning:
Every 4 minutes on a running clock for accumulate reps
0-4: Run 400m/ max wall balls
4-8: Run 400m/ max abmat situp
8-12: Run 400m/ max OH plate lunge @ 20/15kg


WEDNESDAY
Strength:
10 power clean (unbroken/touch go)
E2MOM x 5 (10 minutes) for accumulate weight


Conditioning:
AMRAP in 10 minutes
50/40 cal AB
40 box jump overs
30 T2B
20 hang squat clean
10 power snatch
Rx = 60/40kg
*score is total reps completed


SWOD
Snatch
1 EMOM x 10
Squat Clean + split jerk
1 EMOM x 10


3 RFQ
12 strict press
12 strict let raise
12 alt dB curls


THURSDAY
Strength:
A1: 8 floor press
A2: 6-8 rope pullups
x 4


Conditioning:
4 x 3 minute rounds resting 1 minute between each
1 minute accumulate plank
Max HSPU remainder
1 minute accumulate plank
Max cals Row in remainder
1 minute accumulate plank
Max push jerk @ 60/40kg in remainder
1 minute accumulate plank
Max in 10m shuttle in remainder


FRIDAY
Strength:
10 front squat (unbroken)
E2MOM x 5 (10 minutes) for accumulate weight


Conditioning:
EMOM x 15 (5 rounds)
1: 30m farmers walk (3 x 10m shuttles) @ 60/40kg
2: 1 round Cindy (pullups, pushups, air squats)
3: 40 sled (2 x 20m) @ 100/70kg
*choose maintainable loading/rep scheme