Wednesday 9th

Component 1

(15 minutes)


A1. 3 x 5 Bulgarian Split Squat - 3-second negative + 5-second pause at bottom

A2. 3 x 10-15 Heel Elevated Goblet Squat (Heavy)

2 min rest


Component 2

(10 minutes)


B1. 2 x Max Effort Bodyweight Polish Good Morning Iso holds

B2. 2 x Lying / Seated Banded Hamstring Curl

90s rest


Component 3

(25 minute cap)

With a partner working round for round


4 rounds (each)

6 Double Dumbbell Deadlifts (inside legs)

6 Double Dumbbell Hang power clean

6 Double Dumbbell Hang DB snatch


Rest 2:30


3 rounds (each)

6 Double Dumbbell Deadlifts (inside legs)

6 Double Dumbbell Hang power clean

6 Double Dumbbell Hang DB snatch


Rest 90s


2 rounds (each)

6 Double Dumbbell Deadlifts (inside legs)

6 Double Dumbbell Hang power clean

6 Double Dumbbell Hang DB snatch


Goal= Sub 1 minute rounds


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