5 rounds
15 Wall Balls 10/7kg
10 Pull-ups
10 Kettlebell Swings 24/16kg
8 DB Push Press 22.5/15kg
Post time in comments.
WEIGHTLIFTING
Power Clean 2-2-2-2-2
Power Jerk 1-1-1-1-1
Post heaviest 2 rep & 1 rep in comments.
PARTNER DB'S
10 rounds, IGYG 5 rounds each
4 Lengths Dumbbell Farmers Carry 22.5/15kg
2 Lengths Dumbbell Walking Lunge 22.5/15kg
10 Dumbbell Burpees 22.5/15kg
Post time in comments.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
FOR TIME
30 Deadlifts
15 Pull Ups
15 Press Ups
20 Deadlifts
10 Pull Ups
10 Press Ups
10 Deadlifts
5 Pull Ups
5 Press Ups
42.5/30kg
Post time in comments.
STRENGTH
Back Squat Test
5-3-3-1-1-1
Today we test our Back Squat prior to our 6 week Back Squat program, testing protocol will be as follows, weightlifting shoes and knee sleeves are permitted, weightlifting belts are NOT.
RUNNING!!!
3 x 1 mile Run
Rest as needed.
Post slowest time in comments.