Performance

Thruster 4 x 4 @ 80%

6-12-18

Burpee Box Jump 24/20”

50m Suitcase carry between rounds 32/24kg

Fitness

Thruster 4 x 4 – building up to a heavy set of 4.

6-12-18

Burpee

50m Suitcase carry between rounds 24/16kg

Strength

15 Commandments for the Big 3 Lifts

3. Create Tension in Your Hands and Feet. More tension equals more strength, so if you want to squat heavy, you have to create as much tension as possible.

It starts at the top with your hands and at the bottom with your feet. Setting your grip hard on the bar creates tension that runs into your upper-back, solidifying a solid shelf for the bar to rest on.

Squeezing the floor with your feet creates tension that’s transferred through your legs and into the hips.