Monday
Strength: Clean + hang clean + Split jerk *squat 2-2-2-1-1-1 Conditioning: 7 rounds Run 200m 10 thrusters @ 42.5/30 Tuesday Strength: A1: 6 Ring dip A2: 12 alternating renegade row x 4 Conditioning: AMRAP in 12 minutes 9 deadlifts @ 100/70kg 12 pullups 15 HR pushups Wednesday: Skill: GOAT Conditioning: 4 rounds each for time and total time 25/20 cal AD Run 600m *every 8 minutes SWOD Back squat 7-7-5-5-3-3 A1: Behind the neck jerk 2-2-2-2 A2: 3 Clean pull @ 100% clean 30 squat clean @ 85/52.5kg Thursday: Strength: Power snatch + hang power snatch + 2 OHS 2-2-2-1-1-1 Conditioning: 3 rounds 25 T2B 50 double unders *rx+ UB Friday: Strength: A1: 5 Strict HSPU A2: 1-2 rope climb x 4 Conditioning: 4 rounds on a 3 minute clock/ resting 1:30!between for accumulate reps 300m row 12 burpees *max alternating KB snatch @ 24/16 in remainder Saturday: E2MOM in pairs 1. 20/15 cals Assault bike each 2. 40m sled push 100/70 each 3. 200m run 4. 75 DUs 5. 120m farmers carry each 32/24kg 6. 200m run X 3 rounds
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