Fitness:
A. 5 Sets (every 2 minutes)
10 Back Squats
5 Ab Rollouts
B. 21-15-9:
Double DB Russian Swing (22.5/15kg)
Pull Ups
Rest 4 minutes
9-15-21:
Deadlift (80/60kg)
Push Up
*6 min time cap on the 21-15-9 and 16 min time cap overall. Modify the load and movements accordingly. 1 burpee per missed rep post-workout.
Performance:
A. 12 minutes to complete: Week 6 of your 5/3/1 Front Squats: 3 x 70%, 80% & 3+ x 90%. *Refer to the spreadsheet for your specific increases from the last wave.
B. 21-15-9:
Double KB Hang Snatch (24/16kg)
Chest to Bar Pull Ups
Rest 4 minutes
9-15-21:
Power Clean (60/40kg)
Ring Dip
*6 min time cap on the 21-15-9 and 16 min time cap overall. Modify the load and movements accordingly. 1 burpee per missed rep post-workout.
Sweat:
A. 3 Rounds:
10 Single Leg Hip Thrust
20 Hollow Rocks
B. OT3M for 4 Rounds (36 mins total)
1: 500/400m Row
2: 1000/900m Bike Erg
3: 400m Run
Score is total time across the 12 intervals.
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