Monday 5th - Saturday 10th March

MONDAY
Strength:
EMOM x 10
Odds: CTB or bar muscleups
Evens: 30 second plank
*pick and hold rep scheme


Conditioning:
**Benchmark Retest**
AMRAP Speed Tri (AMRAP - Reps)
For accumulate reps on a continuous running clock
6 minute AB (cals)
5 minute row (cals)
4 minute 10m shuttle run (reps)


TUESDAY
Strength
A1: 3 push press
A2: 8 Bulgarian split squat (each)
x 4


Conditioning:
AMRAP in 14 minutes
40 double unders
30 wall balls
20 KB swings @ 24/16kg


WEDNESDAY
**March Benchmark**
1rm Snatch


Conditioning:
Tabata 8 x 20/10
Strict pullup


THURSDAY
Strength:
Front squat
3,3,2,2,1,1,1


Conditioning:
3 x 3 minute AMRAP’s/ retesting 90 seconds between
15 box jumps
12 KB front rack lunge @ 32/24kg
9 T2B


FRIDAY
Strength:
A1: 3 Snatch grip deadlift (off deficit)
A2: 6 strict ring dip
x 4


Conditioning:
21/15/9
Deadlifts @ 80/55kg
HR pushups
Run 400m


SATURDAY
**Crossfit Open 18.3**