B. Strength Work
15-20 mins to
Everyone will move through the same comprehensive barbell warm up together
Catch up on any missed lifts from the week
3RM OHS,
1RM Thruster,
1RM C&J,
if completed in all of them establish a 3RM Front squat
C. Fran
21-15-9
Thrusters @ 40/25kg
Pull Ups
can use a band for pull ups or scale reps to 12-9-6 for pull ups
September 19
B. Any missed gymnastic Tests
max pistols in 60 sec
max HSPU strict and kipping
max Pull ups or CTB
max MU ring and bar
max push ups
max T2B
max Dus
HS Hold (30 sec cap)
L sit hold
Strict pull up (5 rep cap)
(if up to date on gymnastics - complete 4x10 DB .row each side and 3 x 10 plate external rotation /side)
D. Conditioning
2 rounds - 22 min cap
Run or row 1 km
40 Burpee Box Jumps
30 DB Snatches Alternating
20 HSPU or ring dips or HR Pushups
10 DB Manmakers @ 25kg/15kg