ENDURANCE CLASS:

"Nancy"
5RFT:
400m Run
15 Overhead Squats (95/65)

After "Nancy" is completed...

Rest 3 mins then

Row 3 x 250m sprints
(Try to keep same pace or better each time)

*score is best time out of all 3 rows

4 RFT

• 20 Wallballs
• 10 Deadlifts 100kg
• 10 GHD situps

You go/I go, with partner on skillmill:
3 rounds each:
30m Sledge push, max resistance
Followed by
30m Sledge pull, max resistance

Practice C&J
+
E2M for 24min
1: KB Seesaw Press x 8-10 reps each arm
2: Alternating Lateral lunges x 8-10/each leg
3: Single leg hip bridge x12/each leg @2011 tempo

5 Sets - Increase effort

8 Power Cleans (unbroken Reps)
rest 15sec
20sec Side Star Plank R
20sec Side Star Plank L
rest 15sec
6 Box Jump Overs (Choose a tough height for you - clear the entire box)
rest 15sec
Assault Bike 60sec (increase the number of calories you get on the bike each set - pace the first set accordingly)
rest 90sec

New height this week - Set up blocks or a power rack so that the bar rests just below the knee; 4,4,4,4 rest 2-3mins

3131; 3,3,3,2,2; rest 2-3mins between sets
Building from last week's loads - ensure that with the heavier weights you are still focused on holding the right positions

EMOM x 12mins

1st - 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)
2nd - 6-8 Barbell Good Mornings (light loads - focus on stretching and activating your hamstrings and glutes)
3rd - Row 20sec HARD (get that breathing going)

4 sets not for time
50sec Wall Sit
12 Ring Push Ups 20X1
6-8 Single Arm Dumbbell Muscle Snatch/arm
- rest as needed between sets