Advanced Group Weekly Overview
Monday-(A) M/E Front Squat (B) In 4mins 10RM Back Squat (C) Power Clean Elizabeth 21-15-9 Power Clean 61/43kg, Ring Dips or 21-15-9 Bar Muscle Ups & Ring Pushups
Tuesday-(A) SSS 1 (B) Snatch Technique (C) TBA Snatch 61/43kg (D) 1 P.S + 1 F.S in 8mins
Tuesday-(A) SSS 1 (B) Snatch Technique (C) TBA Snatch 61/43kg (D) 1 P.S + 1 F.S in 8mins
Wednesday-(A) Thruster Technique (B) TBA KB Swings, Box Jumps, C2Bar, Double Unders (C) 2RM Thruster in 8mins
Thursday-(A) M/E Conventional Deadlift (B) Row 1km, 200 Abmat Situps EMOTM 1 Inverted Burpee + 5HSPU
Friday-(A) "FGB"
Saturday 6am-Advanced Catch a missed session
Saturday 7am-Open Box Mobility
Saturday 8am-Beginner Intermediate "Mystery Workout"
Saturday 11am-Catch a missed session or Open Box
Sunday 11am-Swim 1km, Row 2.5km or Run 5km
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