* Pause on the 1st and 5th repetition.
B. Three efforts, each for time:
Air bike 30/22 cal
* Rest between efforts
Team workout (team of 2-3 people)For time:
Ascend for 20 minutes:
1 Round of Cindy
1 Clean & Jerk 60/40kg *
*Add 1 Clean & Jerk per round
(1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Squats)
Photo: Coach Mark congratulating Jo.
The winner of the Nutritional 4 week quantity challenge is… Joanne Holt. Well done mate. You killed it. Jo stuck to her plan almost to the gram and most importantly put in the work required. You took on this challenge like you do all your workouts, with incredible determination.
Shuttle Runs 15m
Dead ball over shoulder 45/30kg
Push Jerk 50/35kg
*One partner starts on 10 Shuttle Run the other on the dead ball over shoulder. Both partners must complete their work effort before swapping over (I.e. You can not have both athletes on the same activity).
*Part C- One person must hold plank position while the pull-ups are being completed, then swap.
*No rest between sections.
Photo: Mark. I could not be prouder of this guys efforts. Focusing on quality movement and flexibility.
Photo: Cam. The face of focus.