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
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