Monday 4th - Saturday 9th SEP

MONDAY

Strength:
Pause front squat
3,3,3,3,3 (with 2 second pause at bottom)


Conditioning:
3 x 3 minute AMRAP's for accumulate reps/ rest 90 seconds between
1:
5 OHS
20 double unders
2:
5 thrusters
20 double unders
3:
5 clean and jerk
20 double unders
Rx = 52.5/35kg


TUESDAY
Strength:
Snatch
2 EMOM x 10 for accumulate total load


Conditioning:
1km row
50 Single arm KB snatch @ 24/16kg
50 pullups


WEDNESDAY
Coreditioning:
2 rounds
20 Leg lifts over DB
20 side plank DB bridge (10/10)
20 second Hollow hold
20 abmat situp
1 minute Plank


Conditioning:
E2MOM x 18 minutes (3 rounds)
24/18 cal AB
60m Farmers carry (4 x 15m drop n pick up) @ 60/40kg
60m Sled push @ 100/70kg
*Scale load as needed


SWOD
'Linda'
3 bars of death
10-1
Deadlift @ 1.5 bw
Bench press @ bw
Squat clean @ 3/4 bw


THURSDAY
Strength:
Squat clean
2 EMOM x 10 for accumulate load


Conditioning:
3 rounds
Run 400m
20 single arm Kb squat clean @ 24/16kg
15 box jumps


FRIDAY
Strength:
Push jerk
3,3,3,3,3


Conditioning:
3 x 3 minute AMRAP for accumulate reps/ rest 90 seconds between
15 T2B
12 Hang power clean @ 60/40kg
Max bar over burpees in remainder