Monday 24th - Saturday 29th October

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