MONDAY
Strength: **Benchmark Retest** 1rm Deadlift Conditioning: 9/15/21/15/9 KB swing @ 24/16kg Box overs @ 60/50cm TUESDAY Strength: Complex 1 push press + 1 push jerk + 1 split jerk 2,2,2,1,1,1 Conditioning: AMRAP in 14 minutes 15 pullups 12 bar over burpees 9 clean and jerk @ 60/40kg WEDNESDAY Strength: Back squat 6,6,4,4,2,2 Coreama: 2 minute plank hold (buy in) 2 rounds 10 T2B 30 abmat situp 2 minute plank hold (cash out) Conditioning **July Benchmark** Tabata (8 x 20/10) AB cals THURSDAY Strength: Touch and go power clean 5,5,3,3,3 Conditioning: For total time 2 rounds 12 HSPU 12 power snatch @ 52.5kg Immediately into; 2 rounds 15 ring dip 15 SDHP @ 52.5kg FRIDAY Strength: A1: 12 back rack reverse lunge A2: 5 strict pullup x 4 Conditioning: EMOM x 15 1: 15/12 AB cals 2: 15 wall balls 3: 50 double unders Score = maintained reps of each I.e 12, 10 and 40 SATURDAY In pairs for time: 40/30 CALS ASSAULT BIKE 40 Wall balls over bar 40 Front Squats (60/40) 40 Synchro Bar facing burpees 40 ALT KB Snatches (24/16) 30/25 CALS ASSAULT BIKE 30 Wall balls over bar 30 Front Squats (60/40) 30 Synchro Bar facing burpees 30 ALT KB Snatches (24/16) 20/15 CALS ASSAULT BIKE 20 Wall balls over bar 20 Front Squats (60/40) 20 Synchro Bar facing burpees 20 ALT KB Snatches (24/16
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June 2018
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