Fitness:
A. Deadlift 5-5-5
Build to a moderate but conservative weight to go across with. Strength sets of Deadlifts are always stop and reset unless otherwise stated.
B. On the 8 minutes x 2 sets:
600/500m Row @ no faster than 2/2.15 per 500m speed.
AMRAP in remaining time:
12 Toes to Bar
12 Goblet Squats (22.5/15kg)
12/9 Calorie Ski
*Continue the AMRAP in the second round from where you finished the first.
Performance:
A. Deadlift
3 reps @ 65%
3 reps @ 75%
3+ @ 85%
*Pick a load 5-10% less than your 1RM to ensure you hit all the reps successfully. It doesn't matter too much as long as you always use the same weight. For the last set, you should be getting at least 5.
B. On the 8 minutes x 2 sets:
600/500m Row @ no faster than 2/2.15 per 500m speed.
AMRAP in remaining time:
12 Toes to Bar
6 Front Squats (80/55kg)
3 Wall Walks
*Continue the AMRAP in the second round from where you finished the first.
Sweat:
On the 11 min x 4 sets:
In 8 minutes: Run 800m, then
Max Cal Row in the remaining time.
- 3 min rest between -
*Score is total cals across 4 sets
Weightlifting:
(0 - 12 min)
A. Power Snatch (TnG) (OT3M)
7-7-5-5
Tng Reps, working consistent speed/cycling, focus on bringing hips down during reset of each rep, No pausing at the hang - increase load every set ideally, nothing near below parallel.
*Aim to start around 60-65% of your 1RM Power Snatch.
*If you don't have solid Power Snatch mechanics - do these as drop and reset.
(17 - 25 min)
B. Deadlift (OT3M)
3 reps @ 65%
3 reps @ 75%
Max reps @ 85%
*Pick a load 5-10% less than your 1RM to ensure you hit all the reps successfully. It doesn't matter too much as long as you always use the same weight. For the last set, you should be getting at least 5.
- if you did this in class -
Weighted Hip Extensions: 3 x 10 (barbell on back).
(30 - 45 min)
(*If you didn't do Monday's Back Squats or Clean & Jerks, do them now. Please ask the coach how these work before the class.)
OT3M x 5 sets:
Pause Front Squat + Push Press + Push Jerk
*Start at 70% of your Push Press and build.
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