TUESDAY

Strength/Practise:

Testing: Thrusters 5-3-3-1-1-1RM then 1min max effort @ 60% of 1RM

Conditioning:

4RFT

6 x S2OH @ 65/45kg

8 x FR squat

6 x hang clean

6 x burpee bar hop 10min cut off

then: midline strength accumulate a 90sec dish *everytime you rest perform 10ea side plank pulse

Big kahuna - post class training extras

15mins to complete: 8 x 2 @ 80-90% 1 power jerk + 1 x split jerk from blocks