Monday 2nd - Saturday 7th OCT

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