Monday 24th - Saturday 29th July

MONDAY
Strength:
Complex
Power clean + hang squat clean + front squat
2,2,2,1,1,1


Conditioning:
EMOM x 15
1: 10 front squat
2: 10 power clean
3: 200m run
Rx = 60/40kg
Score = maintained reps of each I.e 9, 8, 200


TUESDAY
Strength:
A1: 4 Strict press
A2: 20 Russian twists
x 4


Conditioning:
30 HSPU
40 pullups
50 kb swings @ 24/16kg
*Every break = 30 double under penalty (I.e coming off wall or bar, or dropping kb)


WEDNESDAY
Strength:
Back squat
10rm


Conditioning:
'Reverse Mini Tri'
1km run
1.5 mile AB
1km row


SWOD
Split jerk
1rm


3 position power clean
x 5


3 RFQ
10 suitcase deadlifts (r/l)
15 goodmornings
10 close grip bench




THURSDAY
Strength:
A1: 4 sumo deadlifts
A2: 16 bb woodchop
x 4


Conditioning:
5 rounds
5 bar muscleups
10 deadlifts @ 100/70kg
20 wall balls


FRIDAY
Strength:
OHS
10rm


Conditioning:
1)
3 Rounds each for time and accumulate time on a 4 minute timer
12 burpees
18/15 cal AB


Rest


2)
Tabata abs 2 ways for total reps (8 x 20/10 of continuous work)
20 seconds of T2B
10 seconds of abmat situp