Box Jump Ladder & 3RM HSPU, Deadlifts, One Legged Squats & Russian KB Swings

Super Youth 4:30pm

(A) One Legged Squat-Technique, Progressions(If you are proficient at One Legged Squats practice Overhead One Legged Squats and do One Legged Squats in Part C)

(B) Individually complete Deadlifts 10@95/55kg, 8@105/65kg, 6@125/75kg, 4@145/85kg, 2@165/95kg, 1@185/105kg

(C) Individually for time-20 Air Squats, 20 Box Jumps 30/24, 20 Russian KB Swings 24/16kg, 15 Air Squats, 15 Box Jumps 30/24, 15 Russian KB Swings 24/16kg, 10 Air Squats, 10 Box Jumps 30/24, 10 Russian KB Swings 24/16kg, 5 Air Squats, 5 Box Jumps 30/24, 5 Russian KB Swings 24/16kg,

Beginner 6am & 7:30pm

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

(B) Box Jump for Max Height between sets of deadlifts

(B) Individually 15min Amrap-10 Russian KB Swings 24/16kg, 10 Air Squats, 10 Box Jumps 24/20"

Intermediate 6am & 6:30pm

(A) One Legged Squat-Technique, Progressions(If you are proficient at One Legged Squats practice Overhead One Legged Squats and do One Legged Squats in Part C)

(B) Individually complete Deadlifts 10@95/55kg, 8@105/65kg, 6@125/75kg, 4@145/85kg, 2@165/95kg, 1@185/105kg

(C) Individually for time-20 Air Squats, 20 Box Jumps 30/24, 20 Russian KB Swings 24/16kg, 15 Air Squats, 15 Box Jumps 30/24, 15 Russian KB Swings 24/16kg, 10 Air Squats, 10 Box Jumps 30/24, 10 Russian KB Swings 24/16kg, 5 Air Squats, 5 Box Jumps 30/24, 5 Russian KB Swings 24/16kg,

Advanced 5:30pm

(A) Individually complete Box Jump 5@30" box + 2 x 20 plate/24" box + 2 x 20 plate, 4@30" box + 3 x 20 plate/ 24" box + 3 x 20 plate, 3@30" box + 4 x 20 plate/24" box + 4 x 20 plate, 2@30" box + 5 x 20 plate/24" box + 5 x 20 plate, 1@@30" box + 6 x 20 plate/24" box + 6 x 20 plate alternating 3RM HSPU

(B) Individually for time-Deadlifts 10@105/65kg, 30 One Legged Squats, 30 Russian Swings 32/24kg Deadlift 8@125/75kg, 24 One Legged Squats, 24 Russian Swings 32/24kg, Deadlifts 6@145/85kg, 18 One Legged Squats, 18 Russian Swings 32/24kg, Deadlifts  4@165/95kg, 12 One Legged Squats 2@185/105kg 12 Russian Swings 32/24kg, Deadlifts 1@205/115kg, 3 One Legged Squats, 3 Russian Swings 32/24kg

Focus- (A) Alternate your 3RM HSPU (B) If at any point during the workout you cannot complete the deadlift weight you are done. There is no more workout for you, your done.