Week 9 – Day 45

Hamstring and Scapular Prefatigue Pump
3 sets
Rower Hamstring Curls x 10 reps 30X0
rest 30sec
Band Pull Aparts x 20 reps
rest 30sec

A) 3 Sets

Run 300m
8 Dumbbell RDL
6 Dumbbell Power Cleans
8 Dumbbell Push press
6 Dumbbell Front Rack Reverse Lunge (3/leg)
rest 2mins between sets

B) EMOM x 10mins – Clean and Jerk

1 Slow Pull Power Clean + 1 Power Clean + 2 Push Jerks
*increase load as you go but keep your reps sharp

C) Clean Grip Deadlift

10,10 – 50-60% 1RM Loads; TnG Hook Grip; rest 3mins (deload week on Deadlifts)

D) 2 Sets NFT

10 Barbell Z Press
rest 30sec
10/arm Banded Cross Body DB RDL
rest 30sec
30m KB Cross Body Carry/arm
rest 90sec
*show control through full ranges of motion

E) 2 Rounds For Time – Intensity Finisher for the Week

20m Reverse Sled Drag
24 Double Unders
12 Kipping Toes to Rings
16 Single Arm Devils Press Alternating Arms
12 Kipping Knees to Elbows
24 Double Unders
20m Forward Sled Drag

*Sub a 10 Calories Assault Bike for each Sled Drag if you don’t have sled access