Thursday 12 November 2020

1. Strength

Every 4:00 for 12:00 (3 sets)

3-2-1 Deadlifts

3 TNG reps, reset, 2 TNG reps, reset, 1 rep.

*Make a weight increase each set. First to last set should all be heavy

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2. Fitness

Part A) For Time: (4:00 Cap)

12-9-6

Deadlifts (85/60kg)

Burpees Over Bar

*5:00 Rest (from 4:00 Cap. Finish early, get more rest)

Part B) For Time: (4:00 Cap)

Burpees Over Bar

Deadlifts (85/60kg)

Score = Total time of both Part A & Part B

*5:00 “rest” period will require you to perform 1 Air Squat every :05sec for the full 5:00 (60 air squats in total)