MONDAY Strength: Clean jerk 1rm Conditioning: 5 x 3 minute rounds for accumulate reps/ rest 1 minute between Run 200m 10 burpee bar overs 5 power cleans Max STO in remainder Rx = 52.5/35kg TUESDAY Strength: EMOM x 10 for total weight 3 back squats Conditioning: Every :90 seconds x 8 rounds (12 minutes) 30 double unders 12 box jumps 6 front squats @ 75/50kg Rx standards, scale down as needed to maintain consistent work rate WEDNESDAY Gymnastic skill/ strength: A1: 3 ring muscleup or 5 ring row + 5 ring dip) A2: 10 hspu A3: 30 sec hollow hold x 5 alternating every minute 21/15/9/6/3 Pullups Alternating KB snatch @ 24/16 Abmat situp 'SWOD' Bench press 2,2,2,2 Snatch high pulls 4,4,4,4 'Heavy grace' 30 clean jerk @ 100/70kg * 15 minute cap THURSDAY Strength: A1: 8 alternating front rack lunge A2: 10 alternating single leg deadlift x 4 Conditioning: Run 800m 50 Pistol squats 50 T2B Run 800m FRIDAY Strength: EMOM x 10 for total weight 3 push press E2MOM x 20 minutes (10 rounds) 10/8 cal AD or row (alternate every round I.e 5 of each) 10 KB swings @ 32/24 10 wall balls Rx standards, scale down as needed to maintain consistent work rate SATURDAY PARTNER WOD 1: AMRAP IN 7 mins Sled push (metres) RX average of partners body weight (40m changeovers) 2: AMRAP in 7 mins Fran 21/15/9 (42.5/30kg) Thrusters Pullups P1 21 thrusters, P2 21 thrusters, P1 21 pull ups, P2 21 Pull ups, P1 15 3: AMRAP in 7 minutes Flight simulator 5/10/15/20/25/30/35/40/45/50/45/40/35/25/20/15/10/5 unbroken reps alternating partners each number. Start again if complete 4: AMRAP in 7 minutes 21/15/9 Box jumps (24/20") Alternating DB snatch 27.5/17.5
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