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Friday 17th April

Warm-up

Floss Elbows

3 Steady Rounds

12 Pull Ups / Ring Rows / Pushups

9 Lateral Bar Burpees

6 Deadlifts


Stretch:

10 Hamstring stretch to squat reps, 20 seconds in each seated straddle position, 30 seconds lateral lunges, 30 seconds glute bridges


Strength

Deadlift

3×12 Lift every 2:30

DB and KB Group perform single leg Romanian DL 3x12 on each leg, rest 1 minute between each set of 12.

First two sets are warm ups, last set is what counts

The goal is not to find a new max, but to move these sets through perfect range of motion under a lot of tension.

WOD

Every 2 Minutes for 12 Minutes

16 Burpees to 6″ Above Reach Target

8 Push Jerk 90/60kg or DB Push PRESS (2 DB's 10 reps, 1 DB 6 Reps Each Side, 1KB 6 Reps Each Side)

Rest Remainder

Complete both movements within the 2 minute window. Being efficient on both movements will help keep your heart rate down and help you avoid possible failed reps near the end.

Scaling:

  • Weight should be around 70% of your max, or lighter if you need to focus on cycling the barbell.

  • Burpee number should be done under the minute mark. Scale accordingly.


Extras: Please choose 1 based on perceived weakness

KTB

For Distance

3:00 Run x 8

Rest 2:00

This is a tricky time domain with only 2 minutes rest built in. You cannot go all out, but your pace should be pretty uncomfortable each time.

Met-Con

For Time

10 Squat Cleans 225/155lbs

500m Ski or Run

8 Squat Cleans

400m Ski or Run

6 Squat Cleans

300m Ski or Run

4 Squat Cleans

200m Ski or Run

2 Squat Cleans

100m Ski or Run

Take on the Squat Cleans in any manner that will best help your training, whether that’s T&G, fast singles, mix of both, whatever. But we want you to transition immediately to the Ski Erg or run and start moving, no matter how slow you start out. Look at around 65% of your max for the cleans.


Accessory

AMRAP 12 Minutes

1 Pegboard Climb

10 GHD Sit Ups

Transition slow and methodically on purpose. This is just about getting in some extra volume rather than being another high intensity piece.

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