Monday 29th August - Saturday 3rd September

Monday:
Strength:
EMOM x 10
Cluster + 2 thrusters

Conditioning:
AMRAP in 12 minutes
5 Deadlift @ 120/75kg
10 box overs
15 Wall balls

Tuesday:
Strength:
A1: 6 Bulgarian split squat (each)
A2: 10 Ring pushups
x 5

Conditioning:
4 x 2:30 minute AMRAP's/ resting 2:30 minutes between
18/15 cal row
10 front rack lunge @ 60/40
Max burpee bar overs
*score = accumulate burpees

Wednesday:
'Goat'

Conditioning:
Every 1:30 for 30 minutes (5 rounds)
0:00-1:30 ~ run 200m
1:30-3:00 ~ 40m sled @ 100/70kg
3:00-4:30 ~ 6 OHS @ 80/55kg (no racks)
4:30-6:00 ~ 8 t2b + 8 pullups

*score as rd 1 - 200m, rd 2 - kgs, rd 3 kgs, rd 4 reps

SWOD

3 position snatch
x 5 sets (building)

Snatch down and back ladder
10-8-6-4-2-4-6-8-10
Rx = M 50/60/70/80/90/80/70/60/50
F 35/40/45/50/55/50/45/40/35kg

A1: Good morning
3 x 15
A2: Bent over row
3 x 15

Thursday:
Strength:
A1: 3 snatch grip deadlift
A2: 8 ring dip
x 5

Conditioning:
4 rounds each for time and total time
15/12 cal AD
18 KB swing @ 24/16kg
21 HR pushups
rest 2 minutes between

Friday:
Strength:
EMOM x 10
1 power clean + 1 push jerk + 1 split jerk

Conditioning:
21/15/9 Front squat @ 60/75/90//40/50/60kg
30/60/90 double unders

Saturday:

Every 2:30 in PAIRS

1. Sled push 40m each (1.5 x BW/1 x BW)
2. Deadlift 120/80 Amrap in 90 secs (PAIRS)
3. Assault bike AMRAP in 90 secs (INDIVIDUAL)
4. Atlas stone/deadball over Amrap in 90 secs (PAIRS)
5. 150m farmers carry (32/24)
(INDIVIDUAL)
X 3 rounds