Olympic Lifting

A: Clean Grip Deadlift + Clean + Clean Grip Deadlift + Clean + Jerk

4 x 1+1+1+1+1; Every 2:30
*Reset grip as needed

Week 1: Work at 68% of your 1RM Clean & Jerk
Target: 2.5-5kg increase per week

B: Paused Back Squat

4 x 3; Every 2:30
*Hold a 3 second pause at the bottom of each rep

Week 1: Work at 70% of your 1RM Back Squat
Target: 2.5-10kg increase per week

C: Glute Fry

3 x 10; 3 Rounds
10L/10R SA DB Rear Foot Elevated Split Squat
8 Barbell Hip Thust
Rest 1:30

*(RFESS) Hold dumbbell on the same side as your back leg (leg on the bench)

Week 1: Barbell Hip Thrust @ Body Weight and select a moderately challenging Dumbbell
Target: 2.5-5kg increase per week

CrossFit

A: 4 Rounds

Min 1: 5 Back Squat
Min 2: 10 Bent over Dual Dumbbell Row

*Increase 2.5-5kg across sets

B: 8:00 AMRAP

3 Clusters
3 Power Snatch
3 OH Squats

Weight: 60/42.5kg

Quick Fit

A: 10:00

10m Shuttle; 8-10 reps per minute

B: 15:00 AMRAP

25 Push-ups
100 Skips
50 Squats
100 Skips
75 Abmat Sit-ups
100 Skips
100 Ring Rows
100 Skips

C: 3 x 12 Side Lying Hip Abductions

_DSC0089