THURSDAY

(A) EMOTM x 12
Odd: 5-7 HSPUs
Even: 4 Sumo Deadlifts @ 70% of 1RM (Deadlift)
*Focus:
- Speed and fast deadlifts while keeping perfect form.
- No bouncing, do not let go of the bar, control each rep back to the ground.
- Strong shoulders, tall chest- Keep tight the entire time (deep breath before you lift and keep body tight for the entire lift)


(B) 2min ON - 90sec OFF x 5
Run Shuttle Sprint + AMRAP Power Clean & Jerk in remaining time.
Round 1 = 52/38/30kg
Round 2 = 55/43/35kg
Round 3 = 61/48/38kg
Round 4 = 66/52/43kg
Round 5 = 71/55/48kg

OPTIONAL EXTRA
Tabata TTB

Week 1

One Day To Go!

WEDNESDAY

(A1) OHS: 3 x 3 Heavy but perfect
(A2) Push/Split Jerk 3 x 3 (use same load as OHS)

(B) 3 Rounds
15 x KB Swing: 24/16 (Bottoms Up)
12 x Burpees to Target
9 x CTB Pull-ups


FINISHER
Tabata Wall Ball

TUESDAY

(A) 3RM Thrusters

(B) Max rounds in 3 minutes of:
3 x Deadlift: 100/70kg
6 x Box Jumps: 24/20
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Start each round where you left off. Score total rounds completed.