WQD
Warm-up
Deadlift (Weight)
Deficit Deadlift
5, 5, 5, 5, 5 increase weight each set
*170-185cm athletes do normal deadlifts
5, 5, 5, 5, 5 increase weight each set
*170-185cm athletes do normal deadlifts
Met Con (Time)
4 rounds- start new round on the 3mins
10 KB box step overs with 1 KB @ 24/32kg
10 KB push press @ 16/24kg
10 double KB snatch @ 12/16kg
10 KB box step overs with 1 KB @ 24/32kg
10 KB push press @ 16/24kg
10 double KB snatch @ 12/16kg
ADV Option:
4 rounds- start new round on the 3min:
10 snatch @ 35/50kg
10 OHS
10 bar facing burpees
40 double unders
Accessory Work
2 rounds for max reps
Min 1- max rep Hollow Hold Flutter Kicks
Min 2- L Side Plank
Min 3- R Side Plank
Min 4- max rep KB Pike Leg Lift Overs
Min 5- Rest
Min 1- max rep Hollow Hold Flutter Kicks
Min 2- L Side Plank
Min 3- R Side Plank
Min 4- max rep KB Pike Leg Lift Overs
Min 5- Rest
Handstand Hold 30 secs
Wall Sit 30 secs
12 Goblet Squats- light kettlebell
12 Single Arm Kettlebell Swings