Monday:
Strength: 5 front squat + 7 back squat x 4 Conditioning: For total time (including rest) 4 rounds 15 T2B/ 12 front rack lunge @ 60/40 run 200 Rest 1 minute Run 800m Tuesday: Strength: Power clean 2 EMOM X 10 Conditioning: 3 x 5 minute AMRAP's/rest 2-3 minutes between 18/16 cal row 15 deadlifts @ 100/70kg 12 burpee over bar max box overs @ 60/50 * Score = accumulate box over Wednesday: Strength: 2 push press + 3 split jerk x 5 Conditioning: AMRAP in 12 minutes Max OH squats @ 52.5/35kg *E3MOM run 400 (0, 3, 6, 9) Thursday: Strength: Skin the cat 2-3 EMOM x 7 Conditioning: AMRAP in 6 7 strict pullup 9 HR pushup 12 V-up rest 3 minutes AMRAP in 6 minutes 7 pullups 9 pushups 12 situps Friday: Strength: Power snatch 2 EMOM x 10 Conditioning: 75 double unders 24 pistols 30 hang power snatch @ 52.5/35kg 24 pistols 75 double unders
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