5.4

Oly strength(30 minutes)
1. Jerk 3 x 2 @ 70%, 3 x 2 @ 75%                        60-90 sec rest
2. Push Press 3 x 3 @ 80%, 2 x 3 @ 85%              60-90 sec rest
3. Snatch high pull  5 x 4 @ 75%                             60-90 sec rest

Strength (Back/Front Squat) (30 Minutes)
Back Squat 90 sec rest
1 x 6 @ 65%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 80%

Front Squat 90 sec rest
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

WOD
Class WOD

Extras
Drew
1. 3 x ME Kipping HSPU on parallettes 60 sec rest
2. 3 x 2 Max distance HS Walk.               90 sec rest
3. 10 x 2 @ 83% Shoulder  Press             90 sec rest

Brad
1A. Accumulate seconds L-Sit on parallette 2 x 30 seconds
1B. Accumulate seconds L-Sit on rings        2 x 30 seconds
3. 5 minutes of Front Lever work: from tuck, straighten leg to max position and

Jo/KRose
1A. Jumping Muscle ups 3 x 4 (KRose do Muscle up 3 x 1 or 2)
1B. Dips with 2 second pause   3 x 6

Kam

1A. One Arm KB Snatch Lunge             3 x 8 per arm

1B. Turkish Get Up with HEAVY KB    3 x 1 per arm