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.
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