Monday 23rd November - Saturday 28th

Monday:
Strength: OHS build to a heavy 4 (10 mins)

Conditioning: For total time Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 400m/ rest 1 minute Run 400m/ rest 1 minute Run 800m/ rest 2 minutes Run 400m/ rest 1 minute Run 400m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m

Tuesday:
Strength: A1: 3 Bench press A2: 6 Bulgarian split lunge (each) x 5

Conditioning: 10 rounds 3 bar muscleups 10 burpees 20 double unders

Wednesday:
Strength: Hang squat clean 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4

Conditioning: Tabata 8 x 20/10 for total reps Row (cals) Broad jump (metres) V-up with 5kg plate Russian KB swing @ 32/24kg * rest 1 minute between each

Thursday:
Strength: Push press to a heavy 4 (10 mins)

Conditioning: For total remainder reps On a 6 minute clock Run 800m Max clean and jerk @ 60/40 Rest 3 minutes On a 6 minute clock Run 800m Max snatches @ 50/35 Rest 3 minutes On a 6 minute clock Run 800m Max thrusters @ 40/30 * score = accumulate reps

Friday:
Strength: A1: 12 pistol squats A2: 6 ring dip x 5

Conditioning: 4 rounds 5 DB burpee step overs @ 22.5/12.5 10 T2B 20 abmat situp 1 minute plank hold

Saturday:
Partner chipper: As far as possible in 33 minutes - Partition everything as required, both complete runs
200m mb carry 40 OH plate lunge @ 25/15 (l/r = 1) 70 front squat 400m run
200m mb carry 50 HR pushups (feet on plate) 60 Power clean 400m run
200m mb carry 60 pullups 50 OHS 400m run
200m mb carry 70 Box jump overs 40 Power snatch 400m run Max wall balls (if time remaining) until cap expires. Rx = 60/40 Record total reps; MB carry and 400m run = 1 rep. All up 448 before wall balls