TUESDAY

SPECIFIC PREP 

1 Round 

10 Mobility Lunges 

10 KB Single Leg Deadlifts 

10 KB Waiter Squats 

20 Shoulder Taps (Slow)

STRENGTH 

PERFORMANCE 

Front Squat  

3-3-1-1-1 

Aim is to finish on a Heavy Single Rep 

FITNESS

Back Squat  

3-3-3-3-3

Aim is to finish 2.5-5kg heavier than last weeks effort

CONDITIONING 

FITNESS 

AMRAP 13

60 Single Under’s

15 Hang Power Cleans 

30 Single Under’s

15 Kipping Knees 2 Chest 

PERFORMANCE  

AMRAP 13

30 Double Under’s

15 Hang Power Cleans  

30 Double Under’s

15 Toes to Bar

Barbell 

RX. 60/40

INT/MST. 50/35

BEG. 40/30 

BODY ARMOUR 

3 Rounds 

10 Barbell Bench Press 

8 Double KB Pendlay Rows 

10 Disc Body Saws