Thursday 13th August

"Competitors"

a) Strict Press to 5 x 5

b) Every 2 Mins for 10 Rounds

1 x Power Clean

1 x Hang Power Clean

1 x Split Jerk

c) 9  7  5  

Power Clean & Push Jerk (165, 115)

Bar Muscle Ups

"Crossfit"

a) Every 2 Mins for 10 Rounds

5 x Full Cleans

5 x Strict Press

b) Deadlift to 5RM

Bench Press to 5 x 5

SATURDAY 8am STRENGTH and POWER work (this is to be done before the 9am class starts):

CROSSFIT (Group 2) Zac will coach you through this session:

A)
10 rds - every 90 seconds
3 x full snatches (ascending weight)

B)
10 rds - every 2 min
5 x back squats (ascending weight)

COMPETITORS (Group 1):

A)
10 rds - every 2 min
1 x power snatch
1 x full snatch
1 x hang snatch
(ascending weight)

B)
We are starting to squat again, so use percentages from Tuesday's max:

4 x 9 back squats @ 70%
With
5 x 5 strict deficit hspu (don't start counting your 5 working sets until you've warmed up to your working deficit height)