Olympic Lifting

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

Every 2:30; Reset grip as needed
*Target: 2.5-5kg increase per week

B: Paused Back Squat

Every 2:30; Hold a 3 second pause at the bottom of each rep
*Target: 2.5-10kg increase per week

C: Glute Fry

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)
*Target: 2.5-5kg increase per week

CrossFit

A: 4 Rounds

Min 1: 5 Back Squat (last round max reps)
Min 2: 10 Bent over Dual Dumbbell Row

*Increase 2.5-5kg across sets

B: For Time

21 Front Squat
21 Ring Pull-ups
15 Front Squat
15 Ring Dips
9 Front Squat
9 Burpee Ring C2B

BB Weight: 50/35kg

RX+
21 Front Squat
21 Ring C2B Pull-ups
15 Front Squat
15 Ring Dips
9 Front Squat
9 Ring Muscle-ups

BB Weight: 70/50kg
*Ring dips on high rings – must muscle up to get there.

Quick Fit

A: Assault; With a Partner

Max calories in 20:00 swapping every 30s

B: 10:00 AMRAP

10 Wallballs
8 Dual DB Deadlifts
6 Box Jumps

C: 3 x 12 Side Lying Hip Abductions

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