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
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June 2018
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