Olympic Lifting

A: Clean from Blocks or Hang

5 x 2; Every 2:30

Target: 2.5-5kg increase per week

B: Back Squat

1 x 3; Rest 3:00
Then decrease by 20kg for 2 x 5; Rest 3:00

Target: 2.5-10kg increase per week

C: Bench Press

1 x 3; Rest 3:00
Then Decrease by 15kg for 4 x 3 Speed Bench; Rest 3:00

Target: 2.5-5kg increase per week

CrossFit

A: 4 Rounds

Min 1: 8, 6, 4, 2 Weighted Pull-ups
Min 2: 7 Unilateral DB Floor Press (each side)
Min 3: Rest

B: 4 Rounds – 2:00 Work; 3:00 Rest

10/8 Cal Row
8 Burpees Over Rower
8 Alternating DB Snatch

Quick Fit

A: Row or Assault

5 x 2:00 Work; 1:00 Rest

B: 10:00 AMRAP

Dumbbell Complex
5 Dual DB Deadlift
5 Dual DB Row
5 Dual DB Power Clean
5 Dual DB Push Press
5 Dual DB Front Squat

C: Plank Wars

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