Tuesday
Strength: Back squat 7,5,3,3,3 Conditioning: Run 800m 3 rounds 12 T2B 12 box jumps @ 60/50cm 12 Power clean @ 52.5/35kg Run 800m Wednesday January Benchmark '2016 Open Throwback 16.5' 21,18,15...3 Thrusters @ 42.5/30 Bar facing burpees Corerama Accumulate 3 minute plank 2 minute rope hang 1 minute hollow 200m OH plate carry @ 20/15 Thursday Strength: Deadlift 7,5,3,3,3 Conditioning: AMRAP in 12 minutes 8 alternating KB snatch @ 24/16 25 double unders 8 pullups 25 double unders Friday Skill GOAT EMOM x 5 Conditioning: 2 x 12 minute EMOM 1) Odds 15 wall ball @ 9/6 Evens 18/15 row cals Rest 6 minutes 2) Odds 10 OHS @ 35/25kg Evens 15/12 AD cals
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