A. Tempo Back Squat 5-5-5-5-5
*3 second descent, 1 sec. pause below parallel.
B. AMRAP in 10 minutes:
10 Toes to Bar
10m Overhead Lunge 22.5/15kg DB RH
10 Knees to Elbows
10m Overhead Lunge LH
A. EMOM x 10:
1 x Clean & Jerk
*Any style – increase across.
B. Death by Clean & Jerk 60/40kg
*1 in the 1st minute, 2 in the 2nd minute etc.
Try to stay active with “non gym” exercise today. Go for a hike, a swim in the ocean, lift an odd object, do some hills sprints etc.
Have a great day!
*If there are any males that can fill a spot in an Rx’d team for the Fittest Three on Saturday, we would really appreciate if you could help out. Otherwise one of our teams may have to forfeit.
A. Snatch 3-3-3-3-3-3-3
*Reset correctly between each lift i.e. not touch and go.
B. Partner Workout
Ascend for 8 minutes:
1 rep = 1 Deadlift + 1 Hang Clean + 1 Thruster 22.5/15kg DB’s
*Each partner will start with 1 rep (alternating) and increase by 1 rep as the workout progresses.