*We hope you all had a great long weekend. We are back to our normal schedule today.

AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Squats
then…
5 minutes to achieve:
1RM Snatch
1RM Clean & Jerk
then…
AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Squats
*This is one continuous 25 minute workout. Your AMRAP score will carry over from the first to second 10 minute block and will be scored by total reps. The total of your best Snatch and Clean & Jerk will be added to your score (1kg = 1 rep).

Please note that the gym is closed today for the public holiday.

If you’re keen to train at home, try this:
Tabata:
Push-up
Sit-up
Squat
*Perform a full 8 rounds before moving to the next exercise. Rest 1 minute (2 tabata cycles) between exercises.

Five rounds for time of:
Run 400m
15 Deadlift 85/55kg
30 Lunges (alternating)

*Please note that the 9:15am class is not on today.

In 3 minutes:
21 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

Rest 3 min.

In 3 minutes:
18 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

Rest 3 min.

In 3 minutes:
15 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

Rest 3 min.

In 3 minutes:
12 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

EMOM x 30 minutes:
1. Row 20/16 Cal.
2. Run 200m
3. Rest
4. Run 200m
5. 50 Double-unders
6. Rest

A. Four sets:
12-15 Bench Press
10-12 Landmine Rows
*Perform as a superset followed by 2 minutes rest.

B. Tabata Intervals:
Burpees

10 Rounds for time of:
5 Power Snatch
Run 100m
5 Power Clean
Run 100m
*50/35kg

A. Pause Front Squat + Front Squat (1+2)
*5 heavy sets.

B. Ascend for 10 minutes:
1 Bar Muscle-up
10 One Leg Squats
2 Bar Muscle-ups
10 One Leg Squats
3 Bar Muscle-ups
10 One Leg Squats
*Continue on with the format.

C. Optional:
Run Big Loop
*Find a friend and try to improve on your last effort.

*Please check out our Athlete Spotlight feature on Grant Williams – here.

For time:
25 Ball Slams
Run 100m (with slam ball)
25 Ball Slams
Run 100m
25 Ball Slams
Run 100m
25 Ball Slams
Run 100m
100m Bear Crawl
25 Kettlebell Swings 24/16kg
Run 100m (with KB)
25 Kettlebell Swings
Run 100m
25 Kettlebell Swings
Run 100m
25 Kettlebell Swings
Run 100m
*Performed on a 400m course separated in 100m segments.
*Compare to last time – here.