Monday 28th - Saturday 2nd Sep

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