Monday 15th - Saturday 20th JAN

MONDAY
Strength:
Max UB strict HSPU
1 minute rest
Max UB strict pullup
1 minute rest
x 4
*if less than 5 per rd scale down


Conditioning:
For total time (including rest)
21/15/9
Push press @ 42.5/30kg
T2B
Rest 3 minutes
Hang power clean @ 42.5/30kg
Pushup


TUESDAY
Strength:
Deadlift
3 x 3 @ 90%


Conditioning:
3 rounds on a running timer for accumulate reps/ Rest 2 minutes between
1 minute max cals row
1 minute alternating DB snatch @ 22.5/15kg
1 minute box overs @ 60/50cm


WEDNESDAY:
Strength:
10 minutes to work to a quality single
1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk
*focus on tech, nothing over 85% 1rm


Conditioning:
For combined total on a 12 minute clock
AMRAP in 6 minutes
AB Cals
Max load in 6 minutes
Clean and jerk
*score = total cals + heaviest weight in Kg


‘SWOD’
OHS
Build to a heavy 3


Strict press
Build to a heavy 5


9/6/3
Power clean
Front squat
Push jerk
Rx = BW


THURSDAY
Strength:
Back squat
3 x 3 @ 90%


Conditioning:
AMRAP in 12 minutes
Run 400m (buy in)
Max in remainder
7 thrusters @ 42.5/30kg
14 double unders
100m run
*100m = 1 rep


FRIDAY
Strength:
EMOM x 6
3 hang power snatch
EMOM x 6
1 power snatch


Conditioning:
3 rounds
6 bar muscleups
18 KB swings @ 24/16kg
30 KB front rack lunge