WEEK 8 – Day 40 , Saturday – 5th December 2020

Warmup

• 3 Sets @ 85% Effort
• Row 200/175m
• 6 Burpee Box Jump Step Down 24/20″
• rest 75sec

• 3 Sets @ 85% Effort
• Row 200/175m
• 10 Toes to Ring
• rest 75sec x 3  
  
• Row https://youtu.be/gON7XC5WxCM 
• Burpee Box Jump https://youtu.be/CJTG76102Ks
• Kipping Toes To Rings https://youtu.be/fXmLgN7r95c

A1) Muscle Clean

3,2,2; rest 60sec
Demo video https://youtu.be/2jj8dOe0cdE

A2) Knees to Bar

40X0; 5-7reps; rest 90-120sec x 3
Demo video https://youtu.be/ejM3NAXNSL4

B) Clean Complex

• 1 Segment Clean Deadlift 3131
• 3 Segment Clean Pull (only 1 pause below knee) rest 2-3mins between complexes x 4 
  
• Segment Clean Pull https://youtu.be/hWC2kdPU-rI
• Segmented Clean Deadlift https://youtu.be/NiMKbVupzOQ

C1) Glute Ham Raise

31X1; 4-5reps; rest 30sec x 2
Demo video https://youtu.be/W4RrM1qOfbQ

C2) Dumbbell Cross Body Muscle Snatch

6-8/arm; rest 90sec x 2
Demo video https://youtu.be/iPhyHvigYlQ

D) Row

20sec @ 97% (full effort pulled back a touch for control) rest 1:40 x 4
Demo video https://youtu.be/gON7XC5WxCM

E) 3 Sets NFT

• 3 Turkish Get Up/arm TOUGH
• 6-8/arm Seated Alternating Dumbbell Curl @ 3011
• 60sec Side Plank/side 
  
• Side Plank https://youtu.be/_R389Jk0tIo
• Turkish Get Up https://youtu.be/LkqIu3YpRNo
• Seated Alternating Dumbbell Curl https://youtu.be/g_FIfe2_GUo