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Strength. Test week.
Sumo Deadlift 5RM.

Conditioning.
4-6 Intervals. Alternate between A & B.
A. 90sec Ladder.
2 Dual KB DL.
2 Pull up.
Add 2 reps each rd.

Rest 90sec.

B. 90sec Amrap.
5 PC (Must be unbroken).
10 BJO.

Rest 90sec.

Strength. Test week.
Front squat 3RM.

Conditioning.
Performance.
7min Grinder.
10 SA DB OHRL.
10 Alt DB box step up.
5 Shspu (33% of Max effort).

Fitness.
10 SA DB FRRL.
10 Alt DB box step up.
5 Push up.

Gymnastics. Week 1.
Toes to bar accessory work.

Conditioning.
Teams of 3 (Each athlete complete 4 rounds).

A. 400m run/1KM AAB.
B. Cal row.
C. Rest.

Rotate movements when athlete completes run/AAB.

Oly. Week 1.
Power snatch.
8-9 sets on every 90sec.
1 High pull + 1 Power + 1 Hang power.

Conditioning.
Performance.
10min Amrap.
8 Clusters.
12 BBJ.

Fitness.
5/arm SA DB Cluster.
12 BBJSD.

Mash up.

A. For time.
21-15-9
DB Push up.
DB Power clean 2 x 22.5/15kg.
75 DU after each set.

Rest 5min.

B. 3-4 sets.
100′ Rope sled pull.
100′ D-ball carry Bear hug hold
(Challenging weights on both).
Rest 2min between sets.

Rest 5min.

C. 3 sets.
10-12 Ab wheel roll outs.
60sec/side Side plank

Skill.
Split jerk

Conditionng.

3 x 4min Amrap/2min Rest.

4/arm DB SJ.
8 BJSD.
12 WB.

Conditioning.

‘COLLY’

800m Run.
10/arm HKB Cluster.
400m Run.
30 Alt KBSN.
400m Run.
40 Brp.
400m Run.
50 Ab Mat SU.
800m Run.

3 rounds on every 10min.

500m/400m Row.
75 DU.
25/18 AAB cal.
10 BBJO.

Finisher.
Midline

Strength. Test week.
Back squat 3RM.

Conditionng.
7min ladder.
2 SDLHP.
2 T2B.
Add 2 reps each rd.

Fitness.
KB SDLHP.
V up/Tuck up.

Conditioning.

4rounds

A.
3min Amrap.
6 Shspu (or 30-35% of max effort from Test week 13th May).
9 Pull up.
12 Hang Power clean 42.5/30kg.
B. 3min Row/AAB.
Complete A & B then Rest 2min.