MONDAY 28TH SEPTEMBER - SATURDAY OCTOBER 3RD

MONDAY
** Benchmark Retest **
Metcon (Time) 'MURPH'
Run 1.6km
100 pullups
200 pushups
300 air squats
Run 1.6km
Scale as needed (half reps)
TUESDAY:
Great efforts on yesterdays retest, solid improvements across the board!
Power Clean (5-5-3-3-1-1-1) * increase weight every set
Metcon
3 x 4 minute AMRAP's
30 abmat situp
200m farmers walk @ 24/16kg
max power clean in the remainder @ 60/40kg
* 2 minutes rest between rounds score = accumulate POWER CLEANS

WEDNESDAY:
**OCTOBER BENCHMARK** https://www.youtube.com/watch?v=Z1ns6IB7PhA
Diane (Time)
21-15-9 Deadlifts, 100/70
Handstand Push-ups

 'Tabata Abs mash-up' 8 x 20/10 for quality
KTE
Plank hold
Rx = unbroken all the way

THURSDAY:
5 Front squat + 7 Back squat
(4 sets (unbroken reps)
Metcon 
EMOM x 15 minutes
Minutes 1 - 12 pistols
Minutes 2 - 15/12 cal row
Minutes 3 - 40 double under
* aim is sub 45 second efforts, scale down if needed

FRIDAY:
Split Jerk (5-5-3-3-1-1-1)
Metcon
 3 x 4 minute AMRAP's
12 bar facing burpee overs
300m MB carry @ 9/6kg
max STO in the remainder @ 60/40kg
* 2 minutes rest between rounds score = accumulate STO

SATURDAY:
Metcon (Time)
In teams of 4 (2F/2M)
30 Wall balls
30 Burpee Box Overs
30 Pull ups
30 Deadlifts (100/70)
30 KB Swings (24/16)
60 DU's
Every 6 mins on the clock RUN 200m as a team of 4
​**Pair 1- 1 partner starts wall balls, partner 2 starts once partner 1 finishes