Monday
Strength: Power clean + push jerk 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4 Conditioning: 27/21/15 Wall balls Deadlifts @ 70/45kg Burpees Tuesday: Strength: A1: 5 Strict HSPU A2: 10 reverse back rack lunge x 4 Conditioning: 4 rounds each for time and total time Row 700m 25 box overs @ 60/50cm Every 6 minutes Wednesday Skill: Bar Muscleup EMOM x 5 Conditioning: "Chelsea" EMOM x 30 5 pullups, 10 pushups, and 15 squats. Can you continue for thirty minutes? SWOD Push n pull party 10-1 Bench press @ BW Bent over row @ BW rest 5 minutes 10-1 Ring row Standing DB Strict press @ 17.5/12.5's Thursday Strength: Power snatch 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4 Conditioning: 5 rounds 12 SDHP @ 42.5/30kg 24 abmat situp 36 double unders Friday Strength: A1: 10 Alternating back rack step ups A2: 5 close grip floor press x 4 Conditioning: 3 rounds for accumulate reps on an ascending clock (2:00/ 2:30/ 3:00) 15/12 cal AD Max clusters in remainder at acceding loads Rx = 40/60/80kg// 30/40/50kg Rest 2 minutes between rounds *cluster = squat clean + thruster Saturday In Pairs: 1km row/(80/60) Cals AD 40 KB snatches (24/16kg) Run 500m 60 Partner box jumps Run 500m 80 deadlifts (70/45kg) Run 500m 100 KB swings (24/16) 1km row/(80/60) Cals AD Rx+ (32/24kg KB) (100/70kg Deadlift)
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