Monday 16th - Saturday 21st JAN

Monday
Strength:
Squat clean + hang squat clean + push jerk + split jerk
x 6 sets


Conditioning:
3 rounds for total reps each on a 3 minute timer/ rest 3 between
Run 600m/ max back squats @ 60
Run 400m/ max back squats @ 80
Run 200m/ max back squats @ 100


Tuesday
Strength:
A1: 10 Ring pushup (scale up/down as needed)
A2: 12 DB/KB renegade row
x 4


Conditioning:
For total reps
2 minute Row (calories)
1 minute ring dip
1 minute T2B
1 minute Alternating KB snatch @ 24/16kg
1 minute HR pushup
1 minute KB swing @ 24/16kg
2 minute Row (calories)


Wednesday
Strength:
OHS
6-6-4-4-2-2


Conditioning:
4 x 2:30 min AMRAP/ resting 2:30 between each
12/10 cal AD
9 power clean @ 60/40kg
6 STO @ 60/40kg
Max bar facing burpees in remainder


SWOD
Power snatch
(Heavy single)


Snatch balance
(Heavy triple)


A1: 10 Good morning
A2: 8 pendlay row
A3: 6 klokov press
x 3


Thursday
Skill:
Bar MU
EMOM x 5


Strength:
Pullup
5,4,3,2,1
+ 20-30 second hollow hold after each set


Conditioning:
EMOM x 16 (4 rounds)
1 - 1-2 rope climb
2 - 50 double unders
3 - 20 abmat situp
4 - 40m sled push @ 80/50kg


Friday
Strength:
Deadlift (off deficit)
6-6-4-4-2-2


Conditioning:
Death by cals
Row or Bike
EMOM + 1 until failure
Row starting at 6/4
Bike starting at 4/2

Saturday:
​4 x 7 minute AMRAPS with 3 minute rest in-between1: Metcon (Calories)
15/12 Cals Assault Bike
2: Metcon (AMRAP - Rounds and Reps)
8 KB Swings (24/16kg)
8 Box Jumps (24/20")
8 Wall Balls
3: Metcon (AMRAP - Rounds and Reps)
150m RUN
12 Plate OH Lunges (20/10kg)
12 HR Push-ups
4: Metcon (AMRAP - Rounds and Reps)
6 Clean & Jerks (80/55kg)
6 Burpees over bar (lateral)
6 CTB Pullups



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