Weekly Overview

Monday-(A) SSS & GA (B) Warm Up (C) M/E Back Squat Anyway (D) Teams of 2-500m Row, 50KB Thrusters 16/12kg, 30 Burpees, 1000m Row, 30 Burpees, 50KB Thrusters 16/12kg, 500m Row

Tuesday-(A) SSS & GA (B) Warm Up (C) Snatch Limitations (E) Deadlifts Wallballs (F) 1-3RM Snatch Anyway

Wednesday-(A) SSS & GA (B) Warm Up (C) 3 Best Strict M/U & Strict Deficit HSPU 1 x 20" (D) 21-18-15-12-9-6-3 Push Press@45%1RM, T2Bar, Double Double Unders 

Thursday-(A) SSS & GA (B) Warm Up (C) Clean & Jerk Limitations (D) Power Cleans (F) 1-3RM C&J Anyway  (F) 3-5RM Ass to Grass Back Squat

Friday-(A) SSS & GA (B) Warm Up (C) M/E Bench Anyway (D) 3 Sets AHAP 6-12reps Incline KB Press Superset 3 Sets AHAP 6-12reps KB/DB One Arm Row (D) Pushup & Pullup TBA (D) Row 200m Fast, 200m Slow for 20mins 

Saturday 8-11am-Gym Closed for First Aid Training

Saturday-11am Open Box

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