Advanced Group Weekly Overview

Monday-Closed for Easter

Tuesday-(A) 1 Power Clean & Push Jerk + 1 Hang Power Clean & Push Jerk + 1 High Hang Power Clean & Push Jerk-Work to the limitations of your movement  (B) Individually for time-4 Rounds 6 Thrusters@75%1RM, 6 Hang Power Cleans (C) M/E Power Clean & Push Jerk

Wednesday-(A) M/E Back Squat (B) Individually for time-3 Rounds 6 Deadlifts@75%1rm, 12 Weighted Step Ups 20/12" 2x24/2x16kg (C) Individually for max weight-60m Sled Drag 

Thursday-(A) M/E Strict Press (B) Individually complete-3 Rounds 8 Strict KB Press AHAP, 8 Strict C2Bar AHAP (C) Individually for time-10.9.8.7.6.5.4.3.2.1 Strict HSPU, Strict C2Bar (C) Row 5 x 1min on 30 off 300/250m

Friday-Closed for Anzac Day

Saturday-(A) High Hang Power Snatch-Work to the limitations of your movement & 3 Best Sets L-Pullups (B) Individually complete-4 Rounds 6 Hang Power Snatch@75%1RM, Max Bar Muscle Ups (C) Individually for time-Run 800m with weighted vest

Sunday 11am-Swim 2.5km, Row 5km or Run 10km