15:00 on the clock – Rounds Not For Time
Lap of gym – kb walking 'round the world' 16/12kg
10x each way single arm kb swing
10x banded ham curl
5x wide push ups
5x narrow push ups
5x diamond push ups
5x glute bridge with kb hold; each way
Keep moving, focus on the movement
A. Strict Press (Push Press/Push Jerk)
Strict Press (Push Press/Push Jerk)
3x 30 Strict Press
Aim is unbroken sets of Strict Press
If you get to fail before 30 then sub to Push Press – sub to Push Jerk if you get to fail again for 30
Rest 30 seconds between setsScoring: Not Scored
B. Back Squat/Front Squat/Overhead Squat
Back Squat/Front Squat/Overhead Squat
EMOM 15:00 on the clock – weight set to 70% of OHS 10RM
5 rounds of:
1. 3x Back Squat
2. 3x Front Squat
3. 3x Overhead SquatScoring: Not Scored
C. Squat Clean
Squat Clean
with time remaining build to 3x Squat Clean max @ 85% of 1RMScoring: Not Scored
D. Testing & Measuring
Testing & Measuring
If you haven't achieved all your 10/5/3 RM figures for the 9 movements please take this session and each session in the next two weeks to wrap them all up.
Snatch Deadlift
Clean Grip Deadlift
Romanian Deadlift
Strict Press
Push Press
Back Squat
Front Squat
Overhead Squat
Bench Press
If you have all of them locked in then proceed to the following sections thanksScoring: Not Scored
