Monday 9th - Saturday 14th May

Monday:
Strength:
Squat clean + 1 split jerk
EMOM x 9
3 + 1 x 3
2 + 1 x 3
1 + 1 x 3

Conditioning:
'February benchmark'21 Front squats
21 pullups
21 STO
21 pullups
21 Power cleans
21 pullups
Rx = 60/40kg

Tuesday:

Strength:
Deadlift sets
EMOM for accumulate weight
0-2: 10 reps
2-4: 8 reps
4-6: 6 reps
6-8: 4 reps
8-10 2 reps
* choose own loading, must make reps for rounds to count

Conditioning
4 rounds on a 2 minute clock/ rest 2 minutes between each
Row 300m
Max T2B in remainder
* score = accumulate T2B

Wednesday:

Goat
EMOM x 7

Conditioning
2015 Regional WOD 3 chipper
For time:
1-mile run
50 overhead squats @ 60/40kg
100 GHD sit-ups (abmat situp)
150 double-unders
50 sumo deadlift high pulls @ 60/40kg
100 box jump overs
* 26 minute time cap


SWOD
Snatch drills

OHS
1rm

2016 Regional WOD 1
* scale as needed*
10 squat snatches (185/135 lb.), by 2:00
8 squat snatches (205/145 lb.), by 4:00
6 squat snatches (225/155 lb.), by 6:00
4 squat snatches (245/165 lb.), by 8:00
2 squat snatches (265/175 lb.), by 11:00

Thursday:
Strength/skill:
AMRAP in 7 minutes
Ring or bar muscleups
Or
7 strict ring row
7 strict ring dip

Conditioning:
4 x 3 minute rounds resting 1 minute between each
1 minute accumulate plank
Max KB Swings @ 24/16kg remainder
1 minute accumulate plank
Max pushups in remainder
1 minute accumulate plank
Max wall balls in remainder
1 minute accumulate plank
Max in OH plate lunges @ 20/15kg in remainder

Friday:
Strength:
Front squat sets
E2MOM for accumulate weight
0-2: 10 reps
2-4: 8 reps
4-6: 6 reps
6-8: 4 reps
8-10 2 reps
* choose own loading, must make reps for rounds to count

Conditioning:
4 rounds each on a 4 minute timer for total working time:
7 burpees
400m sprint

Saturday:
Partner Murph