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In 3’s Complete:
- 200m Relay Check In
- 150 KB Thrusters @ 20/16kg
- 100 Chest To Bar
- 50 Box Jumps 24/20″
- 50 Burpees
- 100 Toes To Bar
- 150 KB Swings @ 20/16kg
- 200m Run Relay Check Out
*The reps do NOT need to be split equally, but everyone must work at some point!
Barbell: Wk 4 Sess 3
- Snatch pull x 2, snatch, overhead squat x 2 max, then- 20% for 2 sets
- Clean pull x 1, clean, front squat x 2, jerk x 2 max, then 20% for 2 sets
- Romanian deadlift 5 RM then – 5% and 10% for 5
- Press 3 RM – 5% and 10% for 5 reps
- Barbell roll outs – 4 x 10/15 reps
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