Monday 22nd - Saturday 27th August

Monday:
Strength:
Back squat
6-6-4-4-2-2

Conditioning:
Complex ~ Every 2 minutes for total weight x 12 minutes (6 rounds)
4 power cleans
4 STO
4 front squat
30 double unders at the end of every round
*Bar must not be regripped for set to count! All 12 reps in one sequence

Tuesday:
Strength:
A1: 8 DB/KB Floor press
A2: 8 Pendlay row
x 4

Conditioning:
4 rounds
7 strict pullups
Run 100m
9 HR pushups
Run 100m
12 box jumps
Run 100m
15 abmat situps
Run 100m


Wednesday:
Strength:
Clean pull
6-6-4-4-2-2

Conditioning:
45/40 cal AD (buy in)
21/15/9
Deadlift @ 100/70kg
HSPU


'SWOD'

Behind the neck jerk
1rm (10 minutes)

Squat clean + hang clean
EMOM x 10

AMRAP ladder
Cluster (squat clean thruster)
1 minute on/ 1 minute off
60/40
75/50
90/60

Thursday:
Strength:
A1: 12 alternating BB stepup
A2: 12 alternating DB/KB renegade row
x 4

Conditioning:
4 x 2 minute AMRAP's/ resting 2 minutes between
Row 15/13 cals
Max front squats @ 60/40kg in remainder

Friday:
Strength:
EMOM x 10 for total weight
1 power snatch + 2 OHS

Conditioning:
3 rounds on a 5 minutes timer/ rest 2:30 minutes between
Run 400m
15 T2B
Max clean and jerk in remainder
Rd 1 60/40
Rd 2 75/50
Rd 3 90/60

Saturday:

In Pairs, 5 Rounds for time:
1. 30 x Overhead Walking Lunges (15/10)
2. 30 x KB Swings (32/24)
3. 30 x Pull Ups/Ring rows
4. 30 x Box Jumps (24/20)
5. Run 400m
One person working at a time, while your partner:
1. O/H Static plate hold
2. Static Wall Squat Hold
3. Dead Hang
4. Alternate Box Jumps
5. Run Together
*partition reps as required