MONDAY
**benchmark retest** Goat EMOM x 7 Loads of EMOM, threshold and pacing work this month with the goal of improved sustainable work capacity. Aim is to add reps to previous effort or if count hold ordinal rounds targets on first effort do so today!! EMOM x 20 Rx = 1) 15/12 cal AD 2) 10 GTO @ 52.5/35 3) 15/12 cal row 4) 50 double unders TUESDAY Strength: Back squat 2 EMOM x 7 Front squat 8,8,6,6,4,4 Conditioning: 4 rounds for time (including rest) 20 abmat situp 15 wall balls @ 9/6 10 front rack lunge @ 60/40kg Rest 1 minute WEDNESDAY **New Benchmark** Moving onto the 'chipper' format, aim to methodically grind through each exercise breaking up each in efficient chunks moving consistently until the work is done! MAY-HEMCHIPPER 25/22 cal AD 25 Thrusters @ 40/30 40 Pullups 25 Power cleans @ 60/40 400m row 25 lateral burpee over 40 Deadlifts @ 80/50 400m run * one barbell THURSDAY Strength: Split jerk 2 EMOM x 7 Push press 8,8,6,4,4 Conditioning: 2 rounds 12 HSPU 10 Hang KB snatch (right) 12 T2B 10 Hang KB snatch (left) Rx = 24/16kg FRIDAY Skill/strength: A1: Box jump (for height) 3,3,3,3,3 A2: TGU 2,2,2,2,2 (each) Conditioning: "Filthy 50" Saturday In Pairs: 1: Metcon (AMRAP - Reps) AMRAP in 7 mins Isabel + Grace 30 Snatches + 30 Clean & Jerks Partition reps as required (60/40kg) 2: Metcon (Distance) AMRAP in 7 mins Sled Metres Swap every 40m (80/60kg) 3: Metcon (AMRAP - Rounds and Reps) AMRAP in 7 mins of: 8 Floor Press 10 Front squats 12 T2B 70/50kg *Alternate movements 4: Metcon (Calories) AMRAP in 7 mins Airdyne Cals Swap every 15/12 cals
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