LET’S GET PHYSICAL

A. Back Squat 3 | 8 | 3"
*at same weight as 10 rep max from previous week
Note: If athlete hasn't been following squat programme they are to complete 5 x 5

B. 3 Rounds for time of:
15 Double Dumbbell Front Squat
200m Run
15 Double Dumbbell Thruster
Rest 1:00

LET’S GET PHYSICAL

4 Rounds of 6 minutes on/ 2 minute off, of:
Rounds 1 and 3
10 Alternating Dumbbell Devils Press
20 Alternating Reverse Dumbbell Stepping Lunge

Rounds 2 and 4
100 m Run
5 Wall Walks
15 Russian Kettlebell Swings

LET’S GET PHYSICAL

"Corona Kelly"
5 rounds for time of:
400 m Run
30 Tire Jumps
30 Plate Thrusters

LET’S GET PHYSICAL

27-21-15-9 for time of:
Hang Power Clean 50/35 kg
Front Squat 50/35 kg

LET’S GET PHYSICAL

A1. Bench Press  5 | 10 | 0"
A2. Dumbbell Bent Over Row  5 | 10 | 3"  (10L/ 10R)

B. 4 rounds for Quality of:
10 Diamond Push Ups
30 Banded Tricep Extenstions
40 Banded Bicep Curls
45 sec Sideplank R
45 sec Sideplank L
rest as needed between rounds

LET’S GET PHYSICAL

A1. Deadlift  6 | 5 | 0"
A2. Broad Jump  5 | 8 | 3"

B. For time of
800 m Run
45 Double Dumbbell Power Clean
600 m Run
30 Double Dumbbell Power Clean
400 m Run
15 Double Dumbbell Power Clean

LET’S GET PHYSICAL

A1. Seated KB/DB Z Press 5 | 12 | 0"
A2. 10 x Parallel Shoot through + 5 - 15 Push Ups 5 | 1 | 3"

B. 6 rounds for time of:
10 Alternating Hang DB/KB Clean and Jerk
10 Push Ups
10 Alternating Hang DB/KB Clean and Jerk
10 Burpees
10 DB/KB Thruster ( 5 L/5 R)