CrossFit

Complete A1 and A2 together for 4 rounds

Min 1: 5 Backsquat @ 75%; last round max reps
Min 2: 10 Bent over Dual Dumbbell Row

B: 12:00 AMRAP

10 HSPU
7 OH Squats 60/42.5kg
11 Ring Dips
8 Front Squats 60/42.5kg
12 Push-ups
9 Back Squats 60/42.5kg

Olympic Lifting

A: Snatch

Week 4: Work at 93% of your 1RM Snatch for 4 x 1

B: Front Squat

Week 4: 1 x 1 @ 2.5-5kg increase

C: Romanian Deadlift

4 Rounds
In between sets, complete 50m SA Uni-Lateral Farmers Carry

*For the Barbell Romanian Deadlifts, work at 60% of your 1RM Clean & Jerk in Week 1 aiming to increase 5kg per week
*Select a moderately challenging dumbbell for the SA Farmers Carry