IMPORTANT SCHEDULE CHANGE

There will be NO 9.30am class this Monday 28/4/2014 Apologies for any inconvenience

THURSDAY

(A) 1a- Bench Press: 3×5
1b- Strict Toes to Bar: 3×10
NOTE: Perform a set of Bench first, then followed by a set of TTB. Perform 2 warmup sets and then add weight each set as needed. The last set you will perform as many reps as you can. For the TTB, partner up to use a spotter to work through full range of motion.

(B) 5 Rounds for Max reps
30sec Russian KB Swings - Heavy
30sec Recovery
30sec AbMat Sit-ups
30sec Recovery
30sec Box Jumps: 24

WEDNESDAY

(A) Snatch: Build in load to a medium - heavy double over 8 sets

(B) 3 Rounds
8 x Pull-ups
1/2 Gasser
8 x Hang Power Snatch: 40/30/25
1/2 Gasser
8 x Burpees

TUESDAY

(A) Squat - 1RM

(B) 7min AMRAP
3-6-9-12-15....etc.. Squat Clean 2 Thruster: 43/30kg
20 x Double Unders

MONDAY

(A) Power Clean
- Build up heavier over the course of 7 sets. Perform 3 touch and go reps.

(B) 18-15-12-9-6-3
Pull-ups
KB Swings: 24/16kg