FOUNDATIONS

Part 1

Deadlift: Work up to a challenging set of 5

Part 2

5 ROUNDS

2 Wall Walks

12 Front Squats (55/75)

CROSSFIT

Part 1

Deadlift: Find a 2RM (Save 1-2 reps in the tank!)

Part 2

Teams of 3

12:00 Max Cals on any machine

Partner A: Cardio

Partner B: Double KB Front Rack Hold (35’s/53’s)

Partner C: REST

All partners must use the same wind machine Rotation will happen every time the KBs/DBs leave the rack position.

OLYMPIC WEIGHTLIFTING

Week 2/5

A. Snatch Pull + Snatch Below Knee (2sec pause at knee) + Snatch (2sec Pause at knee) – 4 Sets at 70-75%

B. Tempo Front Squat – 5 x 5 at 80% of 5RM

C. COMPLEX – 3 ROUNDS

Barbell Tricep Ext – 10 Reps

Farmers Carry – 20m

Seated Strict Press – 10 Reps

  • Rest :60 between movements

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