5min x3,
5min x2,
5min x1,
5min x3

10 x Every 2 minutes (5 x both movements)
alternating between
4 front squat
&
3 weighted chin up

front squats with three one second pauses
*MARK YOUR CHIN UPS HERE

30 DU,
10+10 single arm DB STOH,
10 Burpee

3 x 6-8
@ final weight of previous

Isometric

A1.Back squat 4,4,3,3
Tempo 2-4-X-1

Rest 1.30min

A2.Pull up 4,4,3,3
Tempo 1-1-X-3

Rest 1.30min

Complete the following sequence with proper posture at all time:

Start
Hold Plank position for 60 seconds, then

1min 15 seconds
Lift Left arm and Right leg off floor and hold for 15 seconds, then

1 min 30 seconds
Lift Right arm & Left leg off floor and hold 15 seconds, then

2 mins
Return to normal plank position and hold for 30 seconds, then

2 mins 15 seconds
Oblique plank hold onto Right Side and hold for 15 seconds, then

2 mins 30 seconds
Oblique plank hold onto Left Side and hold for 15 seconds, then

Over 2 mins 30 seconds
Return to plank position and hold until failure.

*Proper posture means that the body is straight – if the bum drops or any part of the body other than the forearms, side of the feet or toes are touching the floor, the test has finished. Your score is the time on the clock.

patesreeniä jaloille

Heavy single snatch balance

3 - 3 - 3 - 3

Technical max every set (1 rep reserve every set)

Check the chart at the whiteboard for the reps!