Seven, 90 second rounds:
10 Deadlift 40/30kg
10 Lateral Burpees
Max rep. UB Thursters 40/30kg
*Thrusters finish at the end of the round or when you break.
*Rest 90 seconds between rounds.
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WOD: Monday
Please book your ZOOM Sessions- all links found on Facebook members page. Option 1 – BarbellEMOM x 20 minutes:2 Power Cleans +2 Front Squats +2 Push Jerks Option 2 – Dumbell or light kettlebellEMOM x 20 minutes: Min 1. 2 Power Cleans/KB Swings +2 Front Squat + 2 Push Jerk (Each side)Min 2. 10 x 10m Shuttle Run Option 3 – KettlebellEMOM x 20 minutes:Min 1. 3 Kettlebell Swings + 3 Goblet Squat + 3 Push PressMin 2. 10 x 10m Shuttle Run Notes: Choose option depending upon equipment available to you.Option 1: Pick a weight that allows for good movement. Approx. 30 seconds of work.Only dump the bar if you have mats. Otherwise aim for unbroken sets (Chris did 80-70kg broken, Marie did 42.5kg unbroken).Option 2/3: Aim for approx 30 seconds of work. Scaling: Adjust repetitions and/or range of movement for kettlebell as required. Reduce reps on most difficult movement for you (Eg. 1 Front/Goblet Squat). Move fast on the run.*The addition of the run for minute 2 is aimed at controlling overall volume of the workout. *This is designed for you to have some recovery between sets. If you are no longer getting rest reduce weight to allow for repeatable quality movement. Photo: Mel & Leesa don’t miss a Zoom session- they have been meeting in the park and zooming in together. Awesome work ladies!!