THURSDAY

Strength/Practise:

Strength Triplet: 3x1@max Shoulder press + 3x5@80% pendalay row + 3x3@90% back squat *all 3 sets should heavy working sets

Conditioning:

EMOM 16 Rep ladder

1) Row Boys:12-14-16-18-20cal

Girls: 8-10-12-14-16cal

2) 65/45kg 8 x hang power clean & jerk

3) 20 MB depth charges

*Stagger start teams in 1min waves

Big Kahuna:

RX 21-15-9 Bw strict pull ups + bar dips + GHD sit ups

Scale 12-9-6 bw banded pull ups + ring push ups + ab mat sit ups