Fitness
A) 5 x 3 reps C&J for level 1 who have been to weightlifting
For Level 0 or no weightlifting experience:
5 sets:
Russian Swings x 20 Rest 1 min
DB Push Press x 10 Rest 1 min
B) 8 min Ladder
2-4-6-8-10 etc
Deadlift
Burpee Box Jump
Performance
A) 6 sets:
Power Clean + Hang Clean + Front Squat
Rest 2 mins
B) 8 min AMRAP
2-4-6-8-10 etc
Power Clean (60/40kg)
Burpee Box Jump (24/20”)
A) 5 x 3 reps C&J for level 1 who have been to weightlifting
For Level 0 or no weightlifting experience:
5 sets:
Russian Swings x 20 Rest 1 min
DB Push Press x 10 Rest 1 min
B) 8 min Ladder
2-4-6-8-10 etc
Deadlift
Burpee Box Jump
Performance
A) 6 sets:
Power Clean + Hang Clean + Front Squat
Rest 2 mins
B) 8 min AMRAP
2-4-6-8-10 etc
Power Clean (60/40kg)
Burpee Box Jump (24/20”)
