Fitness:
A. Back Squat: Build to a challenging load in 16 minutes and then complete 3-3-3 across. Aim to go a little heavier than last week.
B. 15 min AMRAP:
3, 6, 9, 12 etc
Pull Up
Box Jump Over (24/20")
Calorie Ski
Performance:
A. Back Squat: 16 minutes to complete.
5 x 65%
5 x 75%
5+ x 85%
5 x 75%
5+ x 65%
*If you did this 4 weeks ago, add between 2.5 & 5kg on all of your sets. Target the same or more reps with your 5+ set than last time.
B. Every 3 min for 15 minutes
15 Chest to Bar Pull Ups
15 Box Jump Over (24/20")
10 Clean & Jerks (70/47.5kg)
*Each round in for time with a 2-minute cap per round. Adjust the Clean & Jerk loading to ensure they get finished.
Sweat:
45 min AMRAP:
100/70 Calorie Ski
- 3 min rest -
10 Rounds:
10m Dog Sled Pull & Push (70/50kg)
5 Burpee Box Jumps (24/20")
- 3 min rest -
Max Bike Erg Calories in the remaining time
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