Thursday 8.8.19


Overhead squat

6 sets of 3 reps

*in between each set perform 50’ dumbbell walking lunge practice @ 22.5/15kg

Set 1: single arm overhead – right

Set 2: single arm overhead – left

Set 3: double front rack

Set 4: dumbbells at side

Set 5: double arm overhead

In teams of 2


200m farmers walk @ 30/22.5kg

50 back squats @ 70/47.5kg

50 synchro toes to bar

40 front squats

40 synchro box jump-overs @ 24/20”

30 front-racked lunges

30 synchro burpees over the bar

Split the squats and lunges as you like. Farmers walk and synchro elements must be performed together.


Olympic Lifting

In 12 minutes establish a moderate jerk balance (from the rack)

Every 90 seconds for 7 sets

1 clean pull + 1 clean high pull + 1 power clean


1 clean & jerk

*no fails, solid reps at a tough percentage. You are not maxing out!

**control the barbell down from overhead, no dropping the bar please

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