Monday 22nd - Saturday 27th JAN

MONDAY
Strength:
Deadlift
2 x 2 @ 95%
*use doubles and singles to build up


Conditioning:
For total time (including rest)
100 KB swings
Rest 3 minutes
75 Single arm KB thrusters
Rest 2 minutes
50 KB goblet lunges
Rest 1 minute
25 alternating KB snatch
Rx = 24/16kg


TUESDAY
Strength:
EMOM x 6
3 hang power clean + 1 push jerk
EMOM x 6
1 power clean + push jerk


Conditioning:
30/20/10
Bar over burpees
Power cleans
Shoulder to overhead
Rx = 52.5/35kg


WEDNESDAY
Strength:
Back squat
2 x 2 @ 95%
*use doubles and singles to build up


Conditioning:
125 double unders
75/60 cal AB
125 double unders


‘SWOD’
Cluster
1rm


A1: 8 Bench press
A2: 8 bent over KB row
x 3


B1: 3 way shoulder raise x 5
B2: 15 good mornings
x 3


THURSDAY
Strength:
A1: 1-3 rope climbs
A2: 8 KB Z-press
x 4


Conditioning:
2 rounds
50 wall balls
50 T2B/ pullups *alternating between sets




FRIDAY
*Australia Day*
80 DU's each- Partner Front Rack hold
70/60 CALS ASSAULT BIKE- Partner Plank
60 Front Squats - Bottom of push up
50 Hang Power Cleans - Active Shoulder hang
40 Power Snatches - Hollow hold
50 STO - Active Shoulder hang
60 Front Rack Lunges- Bottom of push up
70/60 CAL ROW- Partner Plank
80 DU's each- Partner Rack Front hold
50/35kg
*Partner must be in hold position before other partner starts reps. Partition and swap as desired.


SATURDAY
4 x AMRAP working in pairs/ swapping work each full round.
Minutes 0-10:00
Run 1.2km
Max in remainder
5 deadlifts @ 100/70kg
5 box jumps @ 60/50cm


*rest 2 minutes


Minutes 12-20:00
Run 800m
Max in remainder
4 power cleans
4 thrusters @ 52.5/35kg


*rest 2 minutes


Minutes 22-28:00
Run 400m
3 bar muscleup/ctb/pullups
3 bar touching burpees


*rest 2 minutes


Minutes 30-34:00
Run 200m
2 OHS @ 52.5/35kg
2 burpee box jumps