Fitness: As Many Girls in 30 minutes as possible: In Pairs: 1 person working at a time
50 Thrusters 20/15kg
30 Pull Ups
150 Wall Balls 9/6kg
As many rounds of Cindy in the remaining time
5 Pull Ups
10 Push Ups
Performance: See Fitness Weightlifting: (Deload week)
1. 5 Sets OTM: 40m Sandbag Carry + 5 Sandbag Squats
*Keep it moderate, focus on staying tall and using your glutes for the walk. If you feel it in your back you’ve gone too heavy.
2. Alt KB Press in Squat Hold
3 x 10
3. 3 Rounds for Quality:
5 Single Arm DB OHS
10m Abmat bear crawl (10m up and back)
Competition Club: No Comp Class with the deload week. Feel free to hit the class before Weightlifting.