STRENGTH
PERFORMANCE
Front Squat
3-3-3-3-3
Aim is to finish 2.5-5kg heavier than last weeks effort
FITNESS
Back Squat
3-3-3-3-3
Aim is to finish 2.5-5kg heavier than last weeks effort
CONDITIONING
FITNESS
AMRAP 16
40 Air Squats
40 Deadlifts
30 Burpee Bar Hops
30 Push Press
20 Kipping Knees 2 Chest
20 Hang Power Cleans
10 Pull-ups
10 Front Squats
PERFORMANCE
AMRAP 16
40 Air Squats
40 Deadlifts 50/35
30 Burpee Bar Hops
30 Push Jerks
20 T2B
20 Hang Power Snatch
10 C2B Pull-ups
10 OH Squats
Barbell. 50/35
MIDLINE
Weighted Planks
AKL LADIES
STRUCTURAL BALANCE
2 Rounds
10 Travelling Mobility Lunges
10 Single Leg Deadlifts (5 per leg)
10 Shoulder Taps
10 Cross Crawler
STRENGTH
3 Rounds
10 KB Box Step-ups straight into
10 KB Romanian Deadlifts straight into
10 KB Travelling Lunges
Rest 1 min
CONDITIONING
For Time
Row 200m
15-12-9-6 KB Swings
15-12-9-6 Lying T2B
*Each round starts with the 200m row
