MONDAY
MAD MONDAY MINUTE MASH 3 rounds of 1 minute efforts at each for accumulate reps Wall balls Pullups Power snatch Bar facing burpees Squat cleans Rest Rx = 42.5/30kg TUESDAY Strength: **Benchmark restest** 1rm Clean and Jerk Conditioning: AMRAP in 10 minutes 6 power cleans @ 60/40kg 9 pushups 12 abmat situps WEDNESDAY **October Benchmark** Kelly 5 rounds Run 400m 30 box jumps 30 wall balls THURSDAY Strength: Odds: 5 strict pullup Evens: 5 strict dip x 10 minutes holding same weight, band or scale option across Conditioning: 4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between 1: Row 400m/ max Burpees in remainder 2: 30 KB SDHP @ 24/16kg max Burpees in remainder 3: 20 KB swings @ 24/16kg max Burpees in remainder 4: 15 T2B/ max Burpees in remainder FRIDAY Strength: A1: 20m farmers carry A2: 10 front rack reverse lunge x 4 Conditioning: 4 rounds 60 double under 400m run 20 pullups
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June 2018
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