Monday 26 - Saturday 31st March

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