CrossFit

A: 5 Rounds
3 Back Squat
6-8 Half Kneeling Single Arm Arnold DB Press

B: 8:00 AMRAP

10 Hang Squat Cleans 50/35kg
16 Push-ups

Quick Fit

A: Row or Assault

In partners swapping every 60 seconds
3.5/3km row for time

B: 12:00 AMRAP

20m Quadruped Crawl
20m OH Plate Lunge
20 Burpees onto Plate

C: Side Star Planks

3 x 20-30s/side; Rest 30s-60s

Olympic Lifting

A: Halt Clean

5 x 1; Every 2:30
*Increase by 2.5-5kg per week

B: Box Back Squat

TNG Box Back Squat 5 x 3; Rest 3:00
*Target: 2.5-10kg increase per week

C: Snatch Grip Deadlift

4 x 5; Every 3:00
*Target: 2.5-5kg increase per week

Kit up