A. Five Sets:
Strict + Max. C2B Pull-ups
*Buy in with your choice of 3, 5 or 7 strict pull-ups, then (without coming off the bar) continue into max reps kipping C2B Pull-ups.

B. AMRAP in 15 min:
5 DB Hang Clean & Jerk (as per the Open)
5 Burpees
5 DB Hang Clean & Jerk
5 Toes to Bar

We hope you all had a great Easter Break!

A. Halting Snatch Deadlift + Snatch Pull + Power Snatch (3+2+1)
*Build in incrementally in weight.

B. 5 minutes: Max Overhead Squat 60/40kg
*Barbell must return to the ground every seven reps.

*Please note that the gym is closed for the long weekend until Tuesday morning. Have a wonderful Easter everyone!

*Please note that the gym is closed for the Easter Long weekend. Have a relaxing Easter and get ready for some good hard training when we get back.

Seven sets:
Bench Press 8-10 reps
Pendlay Row 8-10 reps
*Maintain weight across.
*Rest as necessary between exercises.

Optional:
5 min: Max Burpees

A. AMRAP in 20 min:
Run 400
*1:1 work/rest.

B. Five rounds:
30 sec. Sit-ups/30 sec. Rest
30 sec. Plank/30 sec. Rest

A. 5 Sets: Max reps Pull-ups.
*Rest 2 min. between sets.

B. AMRAP in 12 minutes:
60 Double-unders
20m DB Overhead Lunge 22.5/15kg
*DB Lunge: Lunge 10m with the DB in the RH and then return with the DB in the LH.

Five rounds for time of:
15 Power Clean 60/40kg
Run 400m

A. EMOM x 10:
Hang Power Clean + Power Clean + Hang Clean + Clean
*Maintain the same load across.

B. “18.0”
21-15-9 reps for time of:
Dumbbell Snatch 22.5/15kg
Burpees (over the DB)

Be sure to check out the CrossFit Games website to have your say as to what 18.5 should be. Open 18.5 will then be released at 10am.

Tabata Intervals ( 8 rounds each) of:
Row (calories)
Rest 1 min.
Dips
Rest 1 min.
Box Jump 24/20″
Rest 1 min.
Ring Row (feet elevated)