Monday 18th - Saturday 23rd July

Monday:
Strength:
Pause back squat with 3 second hold
2-2-2-2-2

Conditioning:
10 rounds for total time (including rest)
25 double unders
200m sprint
1 minute rest

Tuesday:
Strength:
For accumulate load
Power clean + push jerk
3 EMOM x 4, 2 EMOM x 4, 1 EMOM x 4

Conditioning:
3 rounds
6 clean and jerk @ 80/55kg
12 burpee box jump
18 pullups

Wednesday:
Strength:
A1: 6 DB/KB step up each
A2: 10-12 partner GHR
x 3

Conditioning:

EMOM x 4 rounds (20 minutes)
1) 2 x 5/10/15m suicide
2) 15 wall balls
3) 40m sled (sprint) @ 60/40kg
4) 15 KB SDHP @ 32/24kg
5) rest
* scale as needed to maintain reps

SWOD
A1: 5 close grip bench
A2: 5 pendlay row
x 5

10-1
Strict pull-up
20m sled @ 120/80kg

Thursday:
Strength:
A1: 5 Tempo deadlift (113)
A2: 5 bench press
x 4

Conditioning:
2 rounds (including rest)
10 hang power snatch @ 60/kg
15 HSPU
20 T2B
Run 800m
Rest 2 minutes

Friday:
Strength:
1 1/4 front squat
2-2-2-2-2

Conditioning:
For accumulate calories
3 minute AD
rest 1 minute
3 minute Row
rest 1 minute

2 minute AD
rest 1 minute
2 minute Row
rest 1 minute

1 minute AD
rest 1 minute
1 minute Row

Saturday:
​In Pairs partition reps as required-one person only working:
21 Thrusters (42.5/30)
21 Pullups
50 DU's
15 Thrusters
15 Pullups
50 DU's
9 Thrusters
9 Pullups
50 DU's

Rest 5 mins then:
Buy in 100/80 cals Assualt Bike
30 Alternating Lunges (50/35kg)
30 STO
**RUN 800m
20 Alternating Lunges
20 STO
**Run 600m
20 Alternating Lunges
20 STO
**Run 400m
*200m laps