Fitness:
A. Back Squat: Build to a challenging load and then complete 3-3-3 across. Aim to go 5-10% heavier than your 5-5-5 from 2 weeks ago
B. 2 Rounds (16 min work total)
3 min AMRAP:
15 Pull Ups
15 alt DB Snatches (22.5/15kg)
Max DB Goblet Squats in the remaining time (22.5/15kg)
- 1 min rest -
3 min AMRAP:
15 Toes to Bar
15 alt DB Snatches (22.5/15kg)
AMRAP Burpees Over DB in the remaining time
- 1 min rest -
Performance:
A. Back Squat: 16 minutes to complete:
5 x 75%
3 x 85%
1+ x 95%
5 x 75%
5 x 75%
5+ x 65%
*if you did these last Saturday then today complete the back off the following loading:
5 x 40%, 50%, 60%, 70%, 50% 10 x 40%
B. 2 Rounds (16 min work total)
3 min AMRAP:
15 Goblet Squats (22.5/15kg)
15 DB Snatches (22.5/15kg)
AMRAP Bar Muscle Ups in Remaining Time
- 1 min rest -
3 min AMRAP:
15 Goblet Squats (22.5/15kg)
15 DB Snatches (22.5/15kg)
AMRAP TTB in the remaining time
- 1 min rest -
Sweat:
A. 3 Rounds:
20 lateral banded walks (each way)
1 min face down chinese plank
B. 5 Rounds of 30 work, 30 rest
Kettlebell Swings (32/24kg)
KB Bear Rows (24/16kg)
Reverse Sandbag Lunges (35/25kg)
No push up Burpee
Bike Erg Calories
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