MONDAY: Performance – 3 sec Pause Front Squats Find Heavy 2 rep B: 12 Thrusters (45/30) 8 Pullups (no assistance) 12/10 cal row 5 rounds for time (16 min cap)
Fitness – Front Squat 5 x 3 (build) 3 sec pause on first rep B: 12 DB Thrusters 10 Ring Rows 12/10 cal bike 5 rds for time
TUESDAY: Both CONDITIONING Run 1 km AQAP rest 1:1 200 m sprint
Performance: Finisher:8 mins to accumulate 100 Double Unders 30 Strict Toes to Bar 3 TGU/side AHAP
Fitness: TABATA to 20-50 Double Unders; 30 Strict Knee Tucks then complete 2 TGU/side
WEDNESDAY: Performance- Power Snatch – 3 rep Touch n Go 15 mins B: Snatch (50/35) Ring Dips 2..4..6..8 8 min AMRAP
Fitness: 7 Power Snatch (build) then 2 min row for max metres rest 2 mins 3 rounds B: Alt DB Snatch (22.5/15) Hand Release Push Ups 4…8…12… 8 min AMRAP
THURSDAY: Both 50 (strict) HSPU for time (8 min cap) retest 25/6
Performance – E3M for 5 rounds Run 200m 20 Hurdle Jumps then max distance HS Walk rest 1 min between rds score = total m hs walk
Fitness – E3M for 5 rds Run 200m 8 Burpee Box Jumps then Max Wallclimb + 6 sh taps rest 1 min between rds score= wallclimbs
FRIDAY: Performance – Deadlift 5 x 5 Heavy @ 75% alt with 3 -5 strict HSPU B: 20 Deadlift (100/80) 25 Pullups 100 Double Unders rest 3 min 2 rounds for time
Fitness – Deadlift 3 x 5 Heavy alt with 3 HS negatives B: 15 Deadlift (80/55) 15 Pullups 80 Skips rest 1 min 3 rounds for time