| Oly Lifting 8-9am | |
| 1) 20 minutes to establish a 1RM Snatch. | |
| 2) 20 minutes to establish a 1RM Clean and Jerk. | |
| Group
B Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes. |
|||
| 21, 15, 9 Reps | Level 3 | Level 2 | Level 1 |
| Thruster | 45/30kg | 30/20kg | 20/15kg |
| SDHP | 45/30kg | 30/20kg | 20/15kg |
| Rest 2 minutes | |||
| 3 Rounds of: | |||
| Run | 400m | 300m | 200m |
| 15 Sit-ups | GHD | WB 14/5kg | WB 5/4kg |
