This is our last week of these strength movements so we’re going heavy this week. We’ll be moving onto some new movements for the next 6 weeks.

Monday
Work up to a heavy Hang Snatch
8x1 every ~90sec

8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Jumping Lunge
Tabata Superman Hold
Tabata KB Pull Throughs

Wednesday
Last week of Speed Squats!
8 sets of 1 at 75% of your max as fast as possible. Smooth down and then stand up as fast as possible.

Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Friday
Narrow Grip Bench Press
5x1
Work up to a heavy single

Complete as many rounds as possible in 25 mins of:
5 Deadlifts, 275/185 lbs (heavy!)
30 Mountain Climbers
Row, 500 m