Part A1, For Load: 

 

Back Squat -  3 x 3 (Wk 1/3).

- Same load on all three sets. - Add 2.5kg onto your last 4x5 week. Check numbers: Wk1. Wk2. Wk3. (This is providing all sets & reps were met last time round) - It should be heavy but not to the point of missing any. If you want/need any spotters for these, ask!  

Part A2, For Load: 

 

Strict Press -  2 x 3 (Wk 1/3).

- Same load on both sets. - Add 1- 2kg to your last 3x5 week. Check numbers: Wk1. Wk2. Wk3. (This is providing you hit all your sets & reps last time round)- It should feel heavy but lets try not to miss any.

 

Part B:

7 Min AMRAP

7 Toes To Bar 7 DB Clean & Jerk (L) - 25kg / 17.5kg 7 DB Clean & Jerk (R)

   

 

               

Post loads from final both moves in Part A1 & A2 and Post Rounds from Part B to comments.

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Congrats go out CBDer, Dylan, from the morning crew who along with his his team, The Canterbury Cobras, won their Grand Final on Saturday! 

Way to go Dylan! (Near the back toward the left).

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