Monday 22nd - Saturday 27th May

MONDAY
Strength:
Power clean + split jerk
2 EMOM x 10 for accumulate load


Conditioning:
20 strict pullup
20 strict press 52.5/30kg
Run 600m
40 kip pullup (no butterfly)
40 push press (no jerk)
Run 600m


TUESDAY
Strength:
A1: 6 ring dip
A2: 12 alternating pistol
x 4


Conditioning:
3 rounds each for time on a 6 minute clock
25/22 cal row
25/22 pushups
25 box jumps


WEDNESDAY
Strength:
Sumo deadlift
5,5,3,3,1,1,1


Conditioning:
AMRAP in 3 minutes working 30 on 30 off/ rest 1:30 between
1: sled Kong row @ 50/35
2: wtd v-up
3: sled push @ 120/75kg
4: rope hang


SWOD
Power snatch + hang squat snatch
EMOM x 10


A1: 5 Close grip Bench press
A2: 10 good mornings
x 4


2 x 1 minute AMRAP
Atlas/ deadball to box


THURSDAY
Strength:
Back squat
2 EMOM x 10 for accumulate load


Conditioning
AMRAP in 11 minutes
9 CTB pullups (rx+ 7 BMU)
7 Front squat @ 80/55kg
30 double unders


FRIDAY
Strength:
A1: 10 alternating BB step up
A2: 6 double KB strict press
x 4


Conditioning:
'Chipper'
25/22 cal AB
22 wall balls
22 kb OHS @ 24/16kg (11 r/l)
22 T2B
22 kb OHL @ 24/16kg (11 r/l)
22 wall balls
25/22 cal AB