MONDAY
Strength: EMOM Snatch high pull (Tech) 5 x 5 @ 50% 1rm Thruster (from floor) 3,3,3,2,2,2 Conditioning: 4 rounds 20 wall balls 10 Hang power snatch @ 42.5/30kg TUESDAY Strength: 3 rounds for accumulate reps 1 minute strict ring dip 1 minute rest 1 minute strict pullup 1 minute rest Conditioning: 30 T2B 30 burpees 30 box jumps 30 HR pushups 15 T2B 15 burpees 15 box jumps 15 HR pushups WEDNESDAY Strength E2MOM x 3 rounds (24 minutes) 0-2: 9 OHS @ 80/55kg 2-4: 30m (2 x 15m) backward sled drag @100/70kg 4-6: 7 (each side) suitcase deadlift @ 50/30kg on handle 6-8: 20 second max effort AB (score total cals) SWOD Rack Deadlift (off 9” plates) 3,3,3,3,3 Push press 1,1,1,1,1 *20 sec chin over bar supinated hang after each set 3 rounds 10 bench press @ BW 30m farmers carry @ 60/35kg (on handle) THURSDAY Strength: A1: 6 landmine press (each) A2: 6 BB hip thrust (off bench) x 4 Conditioning: 2 rounds on 5 minute clock for accumulate reps 750m row Max push jerk @ 70/45kg in remainder (Rest 5 minutes) 750m row Max power clean @ 70/45kg in remainder GOOD FRIDAY In pairs - partition reps as needed. One bar. 10 power snatch @ 60/40kg 20 synco bar over burpees 30 deadlifts @ 100/70kg 40 pullups 50 wall balls 60 cals (AB or row) 70 OH plate lunge @ 20/15kg 80 abmat situps 90 double unders 1km run 90 double unders 80 abmat situps 70 OH plate lunge @ 20/15kg 60 cals (Change) 50 wall balls 40 pullups 30 deadlifts @ 100/70kg 20 synco bar over burpees 10 power snatch @ 60/40kg
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June 2018
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