Monday 5th - Saturday 10th Feb

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