Olympic Lifting

A: Power Snatch + Snatch Grip Push Press + Heaving Snatch Balance

5 x 1+2+1; Every 2:30
Week 1: Work at 65% of your 1RM Snatch
Target: 2.5-5kg increase per week

B: Tempo Front Squat

4 x 3; Every 2:30
*3 secs down + 1 sec pause at bottom of each rep
Week 1: Work at 65% of your 1RM Front Squat
Target: 2.5-10kg increase per week

C: Bench Press

5 x 5; Every 3:00
Week 1: Work at 75% of your 1RM Bench Press
Target: 2.5-5kg increase per week

CrossFit

A: 4 Rounds

Min 1: 10 Deadlift
Min 2: 10 Bench Press and a Half
Min 3 Rest

B: 12:00 AMRAP

9 Deadball Overs 55/35kg
10 Box Jump Overs 30/24″
6L/6R SA DB Push Jerk 30/20kg

Quick Fit

A: 20:00 AMRAP

With a partner round for round
2, 4, 6, 8, 10, 12…..
Calorie Assault
Burpees

*Partner 1 completes 2 cals then moves on 2 burpees. As soon as partner 1 gets of the bike and starts the burpees, partner 2 can start the assault. Continue like this through each rep scheme.

B: 8:00 Cap

50, 40, 30, 20, 10
Double-Unders
Abmat Sit-ups

C: Kettlebell Windmill

Rest 1:00 between

34811324_1831701366852730_9214641128551219200_n