EMOM x 30 min.
1. Row 20/16 cal.
2. Max Knees to Elbows
3. Rest
4. Max Overhead Lunge 20/15kg
5. 50 Double-unders
6. Rest

3RM Overhead Squat
*Time to re-test! Try not to miss this one.

Optional:
Death by 10m

EMOM x 4:
5 Hang Muscle Clean

Rest 1 min.

EMOM x 4:
4 Hang Power Clean

Rest 1 min.

EMOM x 4:
3 Hang Squat Clean

Rest 1 min.

EMOM x 10:
Bar Facing Burpees
*Base your reps around a 30 second semi max effort in minute 1.

For time:
50 Deadlift 60/40kg
25 Strict Pull-ups
35 Push Jerk 60/40kg
25 Strict Pull-ups
50 Deadlift 60/40kg

*Please note that there will be an additional training slot this Sunday between 3:00-4:30pm. This will be open gym format but a workout will also be programmed for those who would like guidance.

A. Overhead Squat 5 x 3
*Aim to maintain equal to, or a very high percentage of the 3RM that was established at the start of this cycle.

B. 30-20-10 reps for time of:
Toes to Bar
Walking Lunge (metres)

ANZAC Day update:

We will be going to the gym today at 3:30pm for a commerative ANZAC Day WOD: “Murph”. We would love for you to join us.
Scaling options will be available to suit all abilities.
Hope to see you there.

Please take the time to show your respect to the brave men and women that gave their lives so we could live ours.
Lest we forget….

A. 12 min. to build to a heavy set of:
1 Power Clean + 1 Hang Squat Clean
*Must be linked.

B. Advance for 10 minutes:
3 Power Cleans 50/35kg
30 Double-unders
*Add 3 power cleans per round.