A. Three position Snatch: working from light to heavy (20 minutes)
High Hang Power Snatch (Hip) + Hang Power Snatch (above knee) + Squat Snatch (Ground)

B. Two rounds for time:
50 Overhead Squats 20/15kg
150 Double-unders

Photo: Sam smashing Saturday workout.
Saturdays are always a great time to get outside and with the weather warming it up you wouldn’t want to miss out. Sam smashing Saturday workout.

For time:
360m – Single Kettlebell carry
100 Kettlebell Swings (spread throughout 360m)

Run 360m

360m – 2 x Dumbbell carry
60 Push Press

Run 360m

360m- Sandbag carry
60 Sandbag Squats

Run 360m

A. Work to a heavy Clean & Jerk (12 minutes)

B. For max reps:
0-2 minutes:
Max Clean & Jerk 70/47.5kg
2-4 minutes:
Max Toes to Bar
4-6 minutes:
Max Clean 70/47.5kg
6-8 minutes:
Max Chest to Bar Pull-ups
8-10 minutes:
Max Deadlift 70/47.5kg
10-12 minutes:
Max Bar Muscle-ups

Photo: Thank you again to @grantwilliamsphotos for this awesome photo of Deb.

Two rounds for max calories/reps:
5 minutes: Bike
5 minutes: Row
5 minutes: 15m Shuttle Runs

*30 minutes of continuous work. Transition time is included in the 5 minute efforts.

Photo: Grant our in house photographer. Be sure to follow him on Instagram @grantwilliamsphoto

A. Front Squat – Week 2 of 7
5 x 5 Pause Front Squats @ approx. 80% of 5RM

B. EMOM x 12 minutes:
Min 1: 10-15 Dumbbell Thrusters (2×22.5/15kg)
Min 2: 10-15 Burpees
Min 3: 50 Double-unders

Five rounds, each for time:
Row 400/350m
15 Burpees (over Parallettes)

Compare to last time (5th April) here

Photo: Chloe completed the Downunder online qualifier last week – 4 workouts over 5 days. She achieved 3rd in the FUTURES division (Oceania 16-19year). Top 8 qualifying for the Downunder Championship in Wollongong in Dec 1-3rd. Thank you so much to @Grantwilliamsphoto for capturing these special moments. Xo

Five rounds:
Dumbbell Bench Press 10-12 reps
Pendlay Row 10-12 reps

B. Three rounds for max reps:
Strict pull-ups + push ups
Rest 2 minutes

Partner workout
For time:
Ascending Snatch ladder
2-4-6-8-10 (Touch & Go)
Run 2km (weir and back)
Ascending Clean & Jerk
2-4-6-8-10 (Touch & Go)

*1 barbell/weight for all movements
Both partners to complete all repetitions in YGIG format. Eg. 2-2-4-4-6-6…(30 reps each)
*Choose a load that allows for unbroken touch ang go repetitions.

In 35 minutes complete:
Three rounds of the following, each for time:
A. 20 calories Bike
15 V-ups
20 Push-ups

Rest

B. 20 calories Row
15 Toes to bar
20 Pull-ups

Rest
*Score = Total work time.
Use 35minutes anyhow to achieve your overall best work time. Must alternate between A & B.

Photo: Congratulations to Lewis on his personal best Front Squats. It is great to see everything coming together for you. Keep up your great work!!!

A. Week 1 of 7: Front Squat Progression
Front Squat 5-5-5-5-5

B. Strict Press 5-5-5-5-5