HSPU 1RM, 1km Row, Deadlifts & HSPU, 1km Run, Handstand Walks Max M in 3 attempts

Super Youth 4:30pm

(A) Deadlift Retest 1RM

(B) HSPU-Technique, Progressions

(C) Individually for time-Row 1km then 6 rounds 5 Deadlifts 120/80kg, 5  HSPU  then Run 1km

Beginner 6am & 7:30pm

(A) Deadlift-Work within the limitations of your movement

(B) HSPU-Technique, Progressions

(B) Individually for time-Row 800m then 6 rounds 5 Deadlifts 100/60kg, 5  HSPU  then Run 800m

Intermediate 6am & 6:30pm

(A) Deadlift Retest 1RM

(B) HSPU-Technique, Progressions

(C) Individually for time-Row 1km then 6 rounds 5 Deadlifts 120/80kg, 5  HSPU  then Run 1km

Advanced 5:30pm

(A) HSPU 1RM

(B) Individually for time-Row 1km then 6 rounds 5 Deadlifts 135/90kg, 5 Deficit HSPU 2x20plates/1x20plate then Run 1km

(B) In 3 attempts Max Metres total Handstand Walk

Focus- (A) If you are maxed out on your depth practice a skill you need to work on (B) After running and rowing last week you should have a good idea of speed for these 2 parts of the conditioning. (C) If you don't have a handstand walk then use this time to practice