Monday 1st February - Saturday 6th

MONDAY
Strength:
Bear complex
5-5-5-5-5

Conditioning:
** February benchmark**
21 front squats
21 pull-ups
21 STO
21 pull-ups
21 power cleans
21 pull-ups
Rx = 60/40kg

TUESDAY
Strength/skill:
A1: 1-3 rope climbs
A2: 45 second HS walk (distance, practice or attempts)

Conditioning:
4 x 3 minute rounds for total accumulate reps/ rest 2-3 between each
25/22 cal row
25 HR pushups
Max KB swings @ 24/16kg in remainder


WEDNESDAY
Skill:
GOAT
EMOM x 7

Conditioning:
** benchmark retest**
1 minute max cals AD

rest

AMRAP in 12 minutes
+ 3 wall balls
+ 3 abmat situp
I.e. 3 of each then 6,9,12 etc


THURSDAY
Strength:
1 snatch pull + 1 hang power snatch + 2 OHS
x 7

Conditioning:
'Open WOD 15.1'
AMRAP in 9 minutes
15 T2B
10 deadlifts
5 power snatch
Rx = 52.5/35kg

FRIDAY
Strength:
EMOM x 10 for accumulate kg's
3 Front squat

Conditioning:
5 x 2 minute rounds for total accumulate reps/ rest 1 between each
Run 200m
7 burpees
Max double unders in remainder

SATURDAY
IN Pairs- alternating movements

BUY IN 1km RUN

Then 10-1 (alternating movements)
Burpee Box Jumps
KB Swings 24/16
Deadlifts 100/70

CASH OUT 1km RUN