Fitness:
A. Deadlift: 5-5-5-5-5 (tng)
*Start moderate and build.
B. 3 rounds for time of:
32/26 Row Calories
16 Front Rack Lunges (50/35kg)
8 Sandbag Over Boxes (65/45kg, 30")
Compare to 15/7/19
Jason W: 11:30
Kim H: 13:09
Performance:
A. 12 minutes to complete: Third wave & Week 2 of your 5/3/1 Deadlifts: 3 x 70%, 80% and 3+ x 90%. *Refer to the spreadsheet for your increases.
B. See Fitness
Sweat:
AMRAP 10:
1,600 Meter Run
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Row
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Echo Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Row
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Echo Bike
Compare to 26/11/21
Chris B / Fergus K: 262 Calories
Jen H: 137 Calories
Weightlifting:
A. 1RM Clean & Jerk
B. Third wave & Week 2 of your 5/3/1 Deadlifts: 3 x 70%, 80% and 3+ x 90%. *Refer to the spreadsheet for your increases
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