Tuesday 3rd - Saturday 7th JAN

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