Fitness:
A. Deadlift: 12 minutes to build to a heavy 3 rep max.
B. AMRAP 18:
15/12 Calorie Echo Bike
12 Power Cleans 60/42.5kg
9 Burpee Box Jump Overs (30″/24″)
Compare to 23/12/20
Chris B: 6 +3 P. Cleans
Jen: 5 + 9 P. Cleans
Performance:
A. Deadlift: Wave 3, Week 3 of your 5/3/1. 12 minutes to complete at least 3 warm-up sets and then 5 x 75%, 3 x 85%, 1+ x 95%
B. See Fitness
Sweat:
Warm Up: 10-minute nose breathing Bike Erg. Increase the damper a little every minute but don't slow your RPM.
0 Min: Max Echo Bike Calories in 10 minutes
Compare to 4/11/20, 9/12/20 & 15/12/21
Fergus: 195
Kim H: 78
10 Min: Death by Burpees
*So on the 11th minute, complete 1 burpee, 12th minute 2 etc., until you can no longer keep up.
Your score is your 10-minute effort plus your total burpees.
Compare to 4/11/20, 9/12/20 & 15/12/21
Fergus K: 18
Chloe: 12
Weightlifting:
Have some attempts at some 1RMs to feel out where you sit at the end of the year. If you didn't get your Deadlifts done in the class, make sure you get them done at some stage in this session.
Lifts in order of importance to have recent maxes for.
Snatch
Clean & Jerk
Rack Jerk or Clean if one is really hampered by the other
Power Snatch
Power Clean
Push Jerk
Overhead Squat
Snatch Balance
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