Clean Pull 5×2
Equipment needed: pullup bar, easy button on 5kg plate, MB on bumper plate for squats (or Dynamax ball by itself), timer
Pullups: kipping is allowed (non-Rx for excessive kipping at coaches discretion), any grip accepted, chin above bar at top, arms fully extended at bottom (non-Rx for band usage)
Pushups: Chest to easy button (must hear it click), elbows locked out at top (non-Rx for knee pushups)
Squats: butt to MB at the bottom of the squat, chest upright and hips fully extended at the top (no crease at the hip flexors)
Suggested modification (for non-Rx performance): Change the exercise difficulty and /or reduce the rep count (1,3,5 or 3,6,9 are good changes).
DB Walking Lunges 3x40m
Hollow Hold 3×30″