Monday 9th November - Saturday 14th

Monday:
Strength:
OHS 5-5-5-3-3-3

Conditioning:
4 rounds on a 3 minute timer/ resting 3 minutes between
400m run
Max back squats in remainder @ 80/50kg *use racks

Tuesday:
Skill:
Odds 3-5 bar muscleup
Evens 20-30 second hollow hold
x 10 minutes

Conditioning:
AMRAP in 20 minutes
10 push press @ 42.5/30
12 hang power clean @ 42.5/30
15 kte
Run 100m

Wednesday:
Strength:
Deadlift
5-5-5-3-3-3

Conditioning:
Row 3,2 and 1 minute efforts for accumulate metres
Rest as needed between

Tabata x 10 rounds for total reps Double unders

SWOD
Clean jerk 1rm

Conditioning
3 rounds
100m farmers carry @ 32/24
7 STO @ 90/60kg

Thursday:
Strength:
A1: 10 step ups
A2: 5 bench press
x 4 sets

Conditioning:
Accumulate max remainder reps on a running clock
E2MOM run 200m then;
Minutes 0-2 max box jumps
Minutes 2-4 max wall balls
Minutes 4-6 max box jumps
Minutes 6-8 max wall balls
Minutes 8-10 max box jumps
Minutes 10-12 max wall balls

Friday:
Skill:
Odds 10-12 pistols
Evens 8-10 strict K2E/T2B
x 10 minutes

Strength:
A1: 1 TGU
A2: 6 Bent over row
x 4 sets

Conditioning:
30-20-10 Pullups * 30m broad jump between each set

Saturday:
In pairs

Run 1km
then 10 rounds (alternating movements)
7 clean jerk @ 60/40
14 burpees
7 thrusters @ 60/40
14 box jumps
run 200m
then
Run 1km