A. 3 Rounds for time:
14/11 Cal Row
14 Alternating Dumbbell Snatch 22.5/15kg
50m Farmers carry 32/24kg
Rest 1 minutes

B. 3 Rounds for time:
150m Run
14 Kettlebell Swings 24/16kg
50m Bearhug Deadball Carry
Rest 1 minutes

*Guide:
Go hard on the row/run, unbroken on the dumbbell/kettlebell and aim to hold a fast pace on the carries.
*Rest between Part A & B.

A. Bench Press 5-5-5-5-5+
*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for max repetitions on set 5.

B. For time:
Run 3.2km (Full weir run)
or
Run 2km (Weir & back)
This will establish a baseline test. Choose an option based upon your run abilities.

Join Luke for the 7am session.

Every 5 minutes, for 25 minutes (5 rounds):
Run 400m
then, AMRAP in remaining time:
10 Dumbbell Push Press 2 x 22.5/15kg
10 Wall Ball 9/6kg
10 Kettlebell Swings 24/16kg

*Score is total repetitions.

A. Snatch Technique (This is not designed to be maximal)
5-7 sets:
3 Position Power Snatch
*High Hang (Hip), Hang (above knee), Floor
Approx: 70% x 3 rounds, 75% x 2 rounds , 80% x 2 rounds

B. Skill test:
5 rounds:
25 Double-unders
‘X’ Gymnastic pull (low volume/highest difficulty)
25 Double-unders
Rest 45 seconds

or scale:

EMOM x 10 minutes:
Min 1: ‘X’ Gymnastic pull (low volume/highest difficulty)
Min 2: 30 seconds Double unders practice

For completion – Technique focus
EMOM x 30 minutes:
Min 1: 2 x 10 second Handstand Hold (Butt to wall, Advanced wall walk + Nose to wall)
Min 2: ‘X’ Reverse Lunge (Dumbbell)
Min 3: 45 second plank
Min 4: ‘X’ Single leg Romanian deadlift (Bodyweight or Kettlebell)
Min 5: Rest

or
Recovery
30 minute Bike
20 minute stretch/mobility
10-15 minute sauna

AMRAP in 20 minutes:
20 Burpees
12 Toes to Bar
9-7-5-3-Max Squat Clean
Rest 1 minute

40/35kg, 50/42.5kg, 60/50kg, 70/57.5kg, 80/65kg

Complete burpees, T2B then 9 Squat Clean at weight 1. Rest 1 minute.
Continue with format increasing weight and reducing reps on squat cleans (7-5-3) resting 1 minute following each set of squat cleans.
On final round, complete BP, T2B and Max reps Squat Cleans.

Score = total repetitions completed.

Congratulations to Dani A & Josh on their engagement. We could not be happier for you both!!! 💓💓

For time (total time including rest):
4 x 15 Chest to bar pull-ups
Rest 1:00-1:30 minutes between efforts

For time (total time including rest):
4 x 10-15 Gymnastic Push (Handstand Push-up, Dip, Push-ups)
Rest 1:00-1:30 minute between efforts

For time (total time including rest):
4 x 20/14 cals Echo or 22/16cal Row
Rest 1-1:30 minute between efforts

Score: Time for each element. Complete in any order.

Goal: Hold quality/unbroken efforts of movements with minimal rest between sets.
Scaling guidance will be provided.

A. Overhead Squats RETEST (Block 4- Week 3)
5-5-5-5-5

B. Three rounds for time:
Sandbag front rack carry x 50m *
20 Alternating Dumbbell Snatch 22.5/15kg
30 Squats *(Adv 20 Pistols)

Photo: Deb hitting a PB 5RM Front Squats. Today marks the last day of our 12 week squat cycle. We have seen some amazing results for Back Squats & Front Squats. Be sure not to miss this last test day.

Come and join us at 7am – hope to see you there!!!

Thirty rounds for load/time:
1 Squat Clean *
3 Burpees
5 Wall Balls 9/6kg
*Choose your own weight.

Photo: Caitlin with the most beautiful wall walks you ever did see!!