Monday 9th - Saturday 14th April

MONDAY


Strength:
Push press holds
4 x 3 with 5 second hold at lockout


3 rounds for quality
20 second ring support
20 second bottom pushup hold
20 second chin over bar hold
20 second hollow


Conditioning:
AMRAP in 8 minutes
30 double unders
8/8 kb push press r/l @ 24/16kg
12 T2B


TUESDAY
Strength:
Deadlifts
5 EMOM x 5 for accumulate load
3 EMOM x 5 for accumulate load


Conditioning:
2 rounds for accumulate reps on a 5 minute timer/ resting 5 minutes between
row 30/25 cals
25 box jump overs
20 KB swings @ 32/24kg
Max CTB pullups in remainder


WEDNESDAY
Strength:
A1: supinated pullup
A2: ring dip
5-5-3-1-1-1


Conditioning:
3 rounds
7 HSPU
14 hang power cleans @ 42.5/30kg
Into
3 rounds
21 HR pushup
28 abmat situps




SWOD
Power clean + 3 push jerk
x 7 sets


10-1
Bench press
Power clean
Rx = BW


THURSDAY
Strength:
Front squat
5 EMOM x 5 for accumulate load
3 EMOM x 5 for accumulate load


Conditioning:
AMRAP in 10 minutes
Run 600m
40 wall balls
Run 400m
20 wall balls
Max front rack lunges @ 60/40kg in remainder


FRIDAY
Strength:
A1: 1-3 rope climb
A2: 12 BB woodchop
x 4


Conditioning:
4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between
15/12 cal AB
10m HS walk
Max alternating DB snatch @ 22.5/15kg in remainder
*scale distance/ wall walk