Fitness:
A. Deadlift: 10-8-6-4-2
*Aim to go a little heavier on each set then last week.
B. 15 Min AMRAP:
10 Front Squats (42.5/30kg)
15 Wall Balls (9/6kg, 10/9 ft)
20 Box Jump Overs (24/20")
25/18 Cal Bike Erg
30 sec Unbroken Bar Hang
Performance:
A. 12 minutes to complete: Week 6 of your 5/3/1 Deadlifts: 3 x 70%, 80% & 3+ x 90%. *Refer to the spreadsheet for your specific increases from the last wave.
B. 15 Min AMRAP:
10 Wall Balls (9/6kg, 10ft both)
- 30 sec rest -
10 Hang Power Snatch
- 30 sec rest -
10 Thrusters
- 30 sec rest -
10 Box Jump Overs
- 30 sec rest -
10 Overhead Squats
2 minutes rest
*The focus here is speed, movement economy and efficiency. It's a sprint, but it's YOUR sprint. Everything should be unbroken.
Barbell: (42.5/30kg)
Sweat:
There is no Sweat class tonight. We apologize for the inconvienience.
Weightlifting:
(0 - 15 min)
A. Halting Clean Deadlift (upper thigh /1 sec) + Clean: 13 minutes to build to a heavy Then 2 minutes to do 1 + 1 x 90% of today's max. Aim to get a little heavier than last week.
(15 - 30 min)
B. BTN Push Jerk + Split Jerk: 13 minutes to build to a heavy Then 2 minutes to do 1 + 1 x 90% of today's max. Aim to get a little heavier than last week.
(30 - 42 min)
C. 12 minutes to complete: Week 6 of your 5/3/1 Deadlifts: 3 x 70%, 80% & 3+ x 90%. *Refer to the spreadsheet for your specific increases from the last wave.
If you did this during class:
Build to a challenging 2RM Pause Back Squat:
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