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BUILD

Illawarra Athletic – Build

Weightlifting

a1: Upper vertical pull (4xAMRAP-1)

WTD strict C2B @2010; 2xAMRAP-1, 2xAMRAP @1/4BW minimum.

alt. Lat pull @2010; 3×6+6 (wide+narrow)

a2: Upper vertical push (4×5)

Push press; 3x3M-5F (heaviest possible for all 3 sets)

b: Metcon (Weight)

EMOM12 @M65%-F80%

Clean grip lift-off (3-sec hold) x1

CG DL x1

Full clean + F.Squat 1+1

Gymnastics

c: Metcon (No Measure)

EMOM10

i) Shoulder (head) taps x20/16

ii) Strict sup. chin up x10/5

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