Monday 5th - Saturday 10th December

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)