Fitness:
A. 10 minutes to complete: 5s x 10r Barbell Hip Thrust
B. 20 Min AMRAP: (1 min work / 1 min rest)
7 Goblet Reverse Lunges
7 Russian Kettlebell Swing
7 Burpee Pull Ups
7/5 Echo Bike Calories Kettlebell: (32//20kg)
Performance:
A. 10 minutes to complete: Week 8 of your 5/3/1 Deadlift: At least 3 warm up sets and then: 5 x 40%, 50%, 60%. *Refer to the spreadsheet for your increases from the last wave.
B. 20 Min AMRAP: (1 min work / 1 min rest)
7 Thrusters
7 Chest to Bar Pull Ups
7 Power Clean
7 Toes to Bar
Barbell: (52.5/35kg)
Sweat:
40 min AMRAP:
100m Torque Sled Push (50kg / L2)* 50m up and 50m back
3000/2500m Bike Erg
50m DB Farmers Carry (22.5/15kg)
25 alt Hang DB Snatch (22.5/15kg)
50m DB Farmers Carry (22.5/15kg)
Weightlifting:
(0 - 16 min)
A. Clean & Jerk OTM:
Min 1-4: 1 x 72%
Min 5-8: 1 x 75%
Min 9-12: 1 x 78%
Min 13-16: 1 x 81%
*Each lift is up 2% on last week.
(16 - 30 min)
B. Back Squat: 3 x 70%, 75%, 80%, 85%
(30 - 40 min)
C. Week 8 of your 5/3/1 Deadlift: At least 3 warm up sets and then: 5 x 40%, 50%, 60%. *Refer to the spreadsheet for your increases from the last wave.
If you did this during class or you get the Deadlifts finished: Complete 4 x 10 Weighted Hip Extensions (Use a box and a partner)
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