135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength

A. Rotate through (1 set of each movement for 4 rounds)
A1. Deadlift (heavier than two weeks ago), rest 2 minutes before A2
1 x 7 @ 75-82.5%
1 x 5 @ 80-87.5%
1 x 3 @ 82.5-90%
1 x 5 @ AHAFA

A2. Back rack walking lunge – 4 x 6/s @ AHAFA (must be able to step through, progress weight from last week), rest 1 minute before A3
52.5 55 55 55

A3. Single arm DB row – 4 x 10 @ AHAFA (add load each set), rest 1 minute before A1
40 45 45 50

2.SPP (Skill)

A. Challenge of the week. NOT DONE

B. 2 to 3 rounds, each for time, start a new round every 3 or 4 minutes
12 overhead squats @ 40-50%1RM > narrow grip, 25 kg
24 toes to bars > GHD sit up
Results: 2.10, -

C. 2 to 3 rounds, each for time, start a new round every 3 or 4 minutes
12 push jerks @ 40-50%1RM > 30, 32.5 kg
24 box jump overs @ 24/20″
Results: 1.12, 1.37

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140