Wednesday 14.05.2025
- Kat
- May 11
- 2 min read
Updated: May 14
Fitness:
A. 15 minutes to build to a heavy 5 rep Pause Deadlift (2 sec pause at the knee, stop and reset).
Compare to 2/4/25
Josh E: 150kg
Grace B: 110kg
B. 2 Rounds: (4 sets total)
Each set is 90 sec work / 60 sec rest
Set 1:
15 Front Squats (43/29kg)
AMRAP Toes to bars until 90 second mark
Set 2:
15 Hang Power Cleans (43/29kg)
AMRAP Lateral Burpees in the remaining time
*Thrusters/Front Squats must be unbroken.
*If you don't have T2B, modify to Strict Abmat Sit Ups.
Performance:
A. 15 minutes to build to a 1 rep max Power Clean.
Compare to 2/4/25
Jason W: 137.5kg
Kat B: 92.5kg
B. 2 Rounds: (4 sets total)
Each set is 90 sec work / 60 sec rest
Set 1:
15 Thrusters (43/29kg)
AMRAP Toes to bars until 90 second mark
Set 2:
15 Hang Power Cleans (43/29kg)
AMRAP Lateral Burpees in the remaining time
Weightlifting:
(0 - 15 min)
15 minutes to build to a 1 rep max Power Clean.
(15 - 30 min)
15 minutes to build to a heavy 5 rep Pause Deadlift (2 sec pause at the knee, stop and reset)
*If you did the Power Clean during the class, move everything forward and then for the last movement do:
Build to a 5RM
Box Supported Barbell Row
(30 - 45 min)
Build to a heavy triple Split Jerk (taken from the ground) Sweat:
A. For time:
100/70 Calorie Echo Bike
*OT2M (including the 0:00)
10,9,8,7 etc Burpee Box Jumps Over (24/20")
*20 min cap
B. 4 Rounds OTM:
M1: 10 GHD Sit Ups
M2: 10 Med Ball Hug alt Step ups (20/14lbs)
M3: 10 DB Bench Press
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