Warm Up

Olympic

Strength

[5x5] 1 Arm-1 Leg Cleans

-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load.

Work Capacity

“Who’s Jacket is that Coat?”

Perform for time:

Part 1:

[800m/.50] Run

Part 2:

4 rounds of:

[12] Double Overhead Lunges [2x20kg/2x12kg]

[8] Dive Bomber Push Ups

[16] Good Mornings [32kg/24kg]

Part 3:

[400m/.25] Run

-Scale loads and modify movements if required. Record time.

Finisher

Perform 20, 16 & 12 reps of:

Crossover Jackknife Sit Ups

[30 sec] KB L-Sit

-Modify movements if required.

Coach Lee’s 53″ Box Jump still holds

the EdgeFIT HQ record