“Gwen”
15-12-9 reps for load of:
Unbroken Clean & Jerk
*Maintain load across.
*Rest as necessary between rounds.
*Any style of Clean & Jerk.

A. Weighted Pull-up
3-3-3-3-3-3-3-3-3-3

B. 30-20-10 reps for time of:
Burpees (onto 20kg plate)
Shuttle Run

Please note: 9:15am and 12:00pm sessions today.

EMOM x 30 min.
1. Row 20/16 cal.
2. Rest
3. 15 Toes to Bar
4. Rest
5. Max Deadball Over the Shoulder 45/30kg
6. Rest

Photo: Tim really enjoyed the workout yesterday.

Seven rounds for time of:
15 DB Deadlifts
12 DB Reverse Lunges
9 DB Push Jerk
*22.5/15kg
*Each round is to be performed unbroken.

For time:
150 Overhead Squats 20/15kg
75/60 Hand Release Push-ups
25 Bar Muscle-ups
*You may partition the reps however you like.
*Advanced athletes should NOT partition the reps!
*Various scaling will be provided.

50-35-20 reps for time of:
Toes to Bar
Ball Slam 20/12kg

For those that haven’t seen the message we will be running 9:15am sessions in place of the 12pm sessions as of today. Please read our post in the header bar.

EMOM x 20:
1 Power Clean + 1 Full Clean + 20 Double-unders.
*Weight is your choice.
*All reps performed within the same minute.

For time:
100 Burpees (onto 20kg plate)
Run 2.4km

Push Press + Push Jerk + Split Jerk
*Build in weight over the course of 7-10 sets.
*Discard the weaker lifts as they become the limiting factor.

Optional Finisher:
Row 1km (for time).

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg