Olympic Lifting

A: Power Clean

5 x 1; Rest 2-3:00
Target: 2-3% per week; New 1RM on Week 4

B: Back Squat

Build to a Heavy 3 Reps
Then -15 to 20kg for 1 x 5 Drop Set

C: Behind The Neck Jerk

BTN Push Jerk 4 x 3; Rest 2-3:00
Target: 2.5-5kg increase per week

CrossFit

A: Partner WOD; 15:00 AMRAP

15/10 Cal Assault
10 Hang Power Cleans 50/35kg
5 Bar Facing Burpees

As soon as the time finishes start Part B

B: 8:00 to find a 3RM Hang Power Clean

CrossFit Teens

A: 4 Rounds

8 Bench Press
8 Pendlay Row @ 21X1 tempo

B: 5 RFT (30:00 Cap)

30 Wall Balls
Cal Assault
30 Push-ups
Cal Row

Age 12-13
WB 6/3kg 10/9″
8/6 Cal Assault
10/8 Cal Row

Age 14-15
WB 6/4kg 10/9″
10/8 Cal Assault
12/10 Cal Row

Age 16-17
WB 9/6kg 10/9″
12/10 Cal Assault
14/12 Cal Row

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