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
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June 2018
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