MONDAY
**Benchmark retest** 'The Don' 66 Deadlifts @ 50/35 66 Box jump @ 60/50 66 Kettlebell swings @ 24/16 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters @ 25/15 66 Wall ball shots 66 Burpees 66 Double-unders TUESDAY Strength: Box squat 8,8,6,6,4,4 Conditioning: 4 rounds for accumulate time on a 5 minute timer Run 600m WEDNESDAY ** New Benchmark ** 1rm clean and jerk Conditioning: 10-1 Strict pullups HR Pushup Power clean @ 60/40kg THURSDAY Strength: OHS 8,8,6,6,4,4 Conditioning: 3 rounds each on a 3 minute timer/ rest 90 between 18/14 cal AB 20 OH KB walking lunge @ 24/16kg (10/10) Max Air squats in remainder FRIDAY Strength: A1: 5 Clean grip deadlift off plate A2: 10 KB/ DB bench press x 4 Conditioning: 4 rounds for accumulate reps on a 2 minute timer/ resting 1 minute between 'DT' 12 deadlifts 9 hang power clean 6 push jerk Max bar over burpees in remainder SATURDAY In pairs Run 400m 50 1 for 1 squat clean @ 60/40kg Run 400m 50 1 for 1 T2B (both partners hang from rig when rep is performed) Run 400m 50 1 for 1 box jumps Run 400m 50 1 for 1 pullups (both partners hang from rig when rep is performed) Run 400m 50 1 for 1 wall balls Run 400m 50 1 for 1 squat clean @ 60/40kg
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June 2018
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