Monday-(A) SSS & GA (B) Warm Up (C) Nancy-5 Rounds 400m Run, 15 OHS 43/30kg (C) M/E Power Snatch (D) M/E Snatch Balance (E) M/E OHS
Tuesday-(A) SSS & GA (B) Warm Up (C) M/E Strict Press (D) M/E Push Press (E) Max Weighted C2Bar, Max Weighted Dip (F) Individually complete-3 Rounds Max Strict C2Bar, Max Strict Dip (E) "The Row Intervals" x 6
Wednesday-(A) SSS & GA (B) Warm Up (C) Individually for max reps-5 Rounds 1min Push Press@50%1RM, 1min Bar M/U, 1min Recovery (D) Individually complete-3 Rounds 3 Unbroken Push Jerks@85%1RM (E) M/E Power Clean
Thursday-(A) SSS & GA (B) Warm Up (C) M/E Sumo Deadlift (D) Individually complete-3 Rounds 3 Back Squats@85%1RM, 15 Step-ups KB Front Rack 32/24kg 20/12" Box, 18 Weighted Situps (E) Individually for time-100KB Swings 24/16kg
Friday-(A) SSS & GA (B) Warm Up (C) M/E Push Jerk (B) Individually complete-3 Rounds 3 Squat Cleans@85%1RM, Max T2Bar (C) Individually for max reps-10 Rounds 30sec on 30sec off Front Squats@50%1RM
Saturday-8am "Lynne" 5 Rounds BW Bench Press, Max Pullups
Saturday-11am Open Box
Sunday 11am-Swim 2.5km, Row 5km or Run 10km
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