Fitness:
A. Deadlift: Build to a challenging load in 16 minutes and then complete 3-3-3 across. Aim to go a little heavier than last week.
B. OTM x 16
M1: 8 Front Squats + Max Russian KB Swings
M2: 12/9 Cal Bike Erg
M3: 4 Strict Pull Ups + Max F.Rack alt Lunges
M4: 12/9 Cal Bike Erg
Barbell: (40/30kg)
KB: (32/24kg)
*If you don't complete all the Cals, then rest for the next minute. Pacing here is crucial. Start conservatively.
Performance:
A. Deadlift: 16 minutes to complete
3 x 65%
3 x 75%
3+ x 85%
3 x 75%
3 x 65%
B. OTM x 8:
M1: 4 Front Squats (80/60kg) + Max Muscle Ups
M2: 6/4 Cal Echo Bike
M3: 2 Squat Cleans (80/60kg) + Max Strict HSPU
M4: 6/4 Cal Echo Bike
- directly into -
OTM x 8:
M1: 8 F. Rack Lunges (60/35kg) + Max Strict C2B Pull Ups
M2: 6/4 Cal Echo Bike
M3: 4 Power Cleans (60/35kg) + Max Push Ups
M4: 6/4 Cal Echo Bike
*Bars will be changed after the first 8 minutes. Have the second plates you want on the inside.
Sweat:
In Pairs: One person working at a time
20-40-60-80-100-80-60-40-20
Calorie Bike Erg
200-400-600-800-1000-800-600-400-200
Run
*If you're doing tomorrow's WOD consider Rowing instead of Run to save your calves.
Weightlifting:
(0 - 15 min)
A. Power Snatch: 15 minutes to build to a heavy but technical 3RM.
(15 - 30 min)
B. Deadlift: 15 minutes to complete
3 x 65%
3 x 75%
3+ x 85%
3 x 75%
3 x 65%
*If you did this 4 weeks ago, add between 2.5 & 5kg on all of your sets
If you did this in class:
5 x 5 Hanging DB Step Ups
*Don't alt legs
(30 - 45 min)
C. Accessories:
4 sets:
5 Banded Nordic Curls
5 Empty Barbell Slantboard Jefferson Curls
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