Monday 11th - Saturday 16th DEC

MONDAY
Strength:
A1: power clean + 4 push jerk
A2: 4 strict pullup
x 4


Conditioning:
3 rounds
30 OH plate lunges @ 25/20kg
20 deadlifts @ 80/55kg
30 wall balls

TUESDAY
Strength:
Bench press
5,5,5,5,5


Conditioning:
For total accumulate reps on a running clock:
Minutes 0-2 AB cals
Minutes 2-4 row cals
Minutes 4-6 10m shuttle
Minutes 6-8 burpees
Minutes 8-9 AB cals
Minutes 9-10 row cals
Minutes 10-11 10m shuttle
Minutes 11-12 burpees


WEDNESDAY
Strength:
Back squat
1rm


Conditioning:
‘Grace’
30 clean and jerk @ 60/40kg


‘SWOD’
Pause front squat
6,6,4,4,2,2


Squat clean ladder *one bar
9 @ 70/45
6 @ 90/ 60
3 @ 110/75


3 rounds for QLTY
10 DB bench press
10 good mornings
10 strict leg raise


THURSDAY
Strength:
A1: Power Snatch + 4 OHS
A2: 6 ring dips
x 4


Conditioning:
30 T2B
40 box jumps
30 pullups
40 HR pushups
15 T2B
20 box jumps
15 pullups
20 HR pushups


FRIDAY
Strength:
Sumo deadlift
5,5,5,5,5


Conditioning:
AMRAP in 12 minutes
6 power cleans @ 70/45kg
8 HSPU
10 alternating pistols