Monday 8th -Saturday 13th August

Monday:Strength:
OHS
6,6,4,4,2,2

Push jerk (from floor)
3 EMOM x 7 @ 50-75% max!

Conditioning:
5 rounds
3 power clean @ 80/55kg
6 box jumps @ 75/60cm
9 burpees

Tuesday:
Strength:
A1: 8-10 Ring pushup
A2: 6-8 strict supinated pullup
x 5

Conditioning:
3 x intervals each for time and total time
20/18 cal row
20 Russian KB swing @ 32/24kg
20 abmat sutup
Rest


Wednesday:

Strength:
Back squat
6,6,4,4,2,2

Clean pull + squat clean
EMOM x 7 @ 50-75% max!

Conditioning:
Run 400m
20 front squat
Run 200m
10 front squat
Rx = 60/40kg

SWOD
Snatch balance
3 x 2, 3 x 1 (building)

High hang snatch
5 x 3 (light/ speed)

7/5/3
Bear complex (cluster only)
50 double unders

Thursday:
'Goat'
Emom x 5

Strength:
A1: 6-8 ring dips
A2: 1-2 rope climbs
x 5

Conditioning:
AMRAP in 8 minutes
6 HSPU
9 T2B
12 deadlifts @ 80/55kg

Friday:

Strength:
Split jerk
6,6,4,4,2,2

Hang snatch
2 EMOM x 7 @ 50-75% max!

Conditioning:
For total time (including rest)
2 rounds
14 hang KB snatch 7/7 @ 24/16kg
30 double under
Rest 1 minute

2 rounds
14 goblet on lunge 7/7 @ 24/16kg
30 double under

Saturday:

In PAIRS for Time:

100 Alternating box jumps
ROW 1km (500m each)
75 CTB Pullups
ASSAULT BIKE 100/80 (swap 25/20)
50 Thrusters (50/35kg)
RUN 1km
* Partition reps as required. One person working at a time.