MONDAY Strength: EMOM x 12 for holding load across each rep bracket 3 Thrusters x 4 2 Thrusters x 4 1 Thrusters x 4 Conditioning: 3 rounds 8 KB clean and jerk (each r/l) @ 24/16kg 16 goblet lunges 32 abmat situp 64 double unders TUESDAY Strength: A1: 10-12 Ring Pushup A2: 8-10 Pendlay row x 4 Conditioning: 3 rounds each on a 4 minute timer for accumulate metres/ rest 2 minutes between 18/15 burpee pullups 20 Russian kB swings @ 32/24kg Max Row metres in remainder WEDNESDAY Strength: EMOM x 12 for holding load across each rep bracket 3 snatch x 4 2 snatch x 4 1 snatch x 4 *power or squat variation Conditioning: ‘Nancy’ 5 rounds Run 400m 15 OHS @ 42.5/30kg ‘SWOD’ Squat clean + Hang squat clean + split jerk x 5 sets Back squat 20rm 3 RFQ 15 strict press 12 strict double hammer curl 10 strict T2B/K2E THURSDAY Strength: A1: 20m sled push for load A2: 10 sumo deadlifts x 4 Conditioning: EMOM x 16 (4 rounds) 1: 15/12 cal AB 2: 15 box jumps @ 60/15cm 3: 12 alternating DB snatch @ 22.5/15kg 4: 16 BB woodchop @ 20/15kg FRIDAY Strength: EMOM x 5 5 strict HSPU Then; EMOM x 5 1 TGU (each) Conditioning: 20m HS walk *scale 5 wall walks 20 T2B 40 wall balls Run 800m 40 wall balls 20 T2B 20m HS walk *scale 5 wall walks
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