We have a dry weather and a wet weather workout planned, so come on in regardless!

See you at 7:00am!

At

Choose one of the following:
21-15-9 reps for time of:
Deadlift 100/70kg
Handstand Push-ups

15-12-9-6-3 reps for time of:
Deadlift 85/60kg
Ring Dips

20-16-12-8-4 reps for time of:
Deadlift 70/50kg
Push-ups

20 rounds ,not for time:
1 Power Snatch
Run 100m
*Maintain the heaviest load possible across.
*As a guide 1-3 missed reps are acceptable.

Two rounds for reps:
3 min. Squat Cleans 60/40kg
3 min. Burpees (onto 20kg plate)
3 min. Toes to Bar

EMOM (for as long as possible):
0-9 min:
20m Bear Crawl + 20 Double-unders
10-19 min:
2 x Turkish Get-up 22.5/15kg
20 min – until failure:
10 x 10m shuttle run (increase by 1 per minute).

25-20-15-10-5 reps for time of:
Push Jerk 50/35kg
Pull-ups

Photo: Courtesy of Grant Williams. #ClashontheCoast2019

Five rounds for time of:
Run 400m
15 Deadball Over the Shoulder 45/30kg
*Weather dependent. An alternate workout will be run if it’s raining.

For reps:
3 min. Row (calories)
3 min. Walking Lunge (m)
3 min. Abmat Sit-ups (reps)
3 min. HS Walk/Bear Crawl (m)
3 min. L-sit (sec.)

EMOM x 30:
2 Pull-ups + 2 Power Cleans
*Pull up = your choice of gymnastic pulling exercise.

3RM Front Squat
*Compare to your last result – here.

Optional:
Three rounds for time of:
100 Double-unders
25 Burpees