Choose between "Elizabeth": 21-15-9 clean and ring dips
"Diane": 21-15-9 DL and hanstand push ups
scaling options: normal dips (with bands) for Elizabeth, push ups instead of HSPU for Diane
Yesterday's Deadlift, shoulder press and "Karen" weights/times!
A: 1RM overhead squat
B: 1RM snatch
C: chose between 500m or 2k row for time
It's up to the coach to give space for open gym/alternative workout on the red training area for those who have done OH squat and snatch last friday and don't want to go for another PR.
Make up day
A: 1RM back squat, 1RM front squat, 1RM Bench press
B: Fran, Jackie, Cindy or Grace
C: 1RM weighted pull up, 1RM weighted Dip, max rep strictpull ups and dips, max rep kipping pull ups
Workouts and space will be organized by coaches, no open gym from 11-13h, no oly lifting, open gym from 13-14:30