MONDAY
Strength: Complex 1 powerful clean + 1 hang power clean + 3 push jerks Every 90 seconds x 7 Conditioning: 4 rounds 50 double unders 20 alternating KB swings @ 24/16kg 10 HSPU TUESDAY Strength: A1: 5 snatch grip deadlift A2: 10 Front rack lunge x 4 Conditioning: 3 rounds each on a 3 minute timer accumulated load/ resting 1:30 between each 15 T2B 18 box overs Max front squats @ 80/55kg WEDNESDAY ‘Coreama’ 3 rounds for quality 15 second L-hang or hang tuck 20 butterfly sit throughs @ 20/15kg 30 flutter kicks 20 Russian twists Conditioning: ‘EMOM Tri-fecta’ x 20 minutes (5 rounds) for accumulate reps 1: AB (working for 30 seconds) 2: Row (working for 30 seconds) 3: 10m shuttles (working for 60 seconds) 4: Rest SWOD Overhead Squat 1RM Farmer's Carry 4 x 20m AHAP power clean 10/8/6/4/2 @ 60/70/80/90/100kg//45/50/55/60/65kg THURSDAY Strength: A1: 5 strict press A2: 10 alternating pistols x 4 Conditioning: 3 rounds 7 ring muscle ups or 7 ring rows + 7 ring dips 14 power snatch 21 OHS @ 42.5/30kg FRIDAY GOAT: EMOM x 7 Conditioning: For total time (including rest) 1.6km Run Rest 3 minutes 100 burpees Rest 2 minutes Run 800m Rest 1 minute 50 burpees *30 minute cap (add 1 second for each uncompleted rep) Saturday: 'The 3rd Wheel' In Groups of 3 150/120 cals AB 50/35/20 Front squats @ 60/70/80kg// 40/50/55kg 150/120 cals ROW 50/35/20 Clean and jerks @ 60/70/80kg// 40/50/55kg 150 wall balls * 1 person in team to hold single kb in front rack at all times @ 24/16kg
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June 2018
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