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
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