Front Squat 2-4-6-8-10
*Bar is to be cleaned from the ground.
*Perform a max effort set of dips after each set.

A. Bent Over Row: 6 x 6-8
*Increase in weight from last time.

B. Ascend for 8 minutes:
1 Gymnastic Pull (see below for explanation)
30 Double-unders
*Gymnastic pull can be ring row, pull-up, C2B pull-up, ring or bar muscle-up. Pick a movement that will allow you to ascend through several unbroken rounds.

Two rounds for reps:
4 min. Row (calories)
Rest 1 min.
4 min. Burpees (6″ Jump)
Rest 1 min.
4 min. 20″ Step Overs 15/10kg
Rest 1 min.

Please note that the gym is closed for the Easter long weekend. Classes will resume as normal at 5am on Tuesday.

Have a great weekend!

Please note that the gym is closed for the Easter long weekend. Classes will resume as normal at 5am on Tuesday.

Have a great weekend!

Please note that the gym is closed for the Easter long weekend. Classes will resume as normal at 5am on Tuesday.

Have a great weekend!

A. 10 sets: 1 Hang Clean Pull + 1 Hang Power Clean + 1 Hang Clean
*Either maintain and improve technique or build in weight across the sets.
*Rest as necessary between sets.

B. EMOM x 7:
20 Lateral Jumps (over Barbell)
Max rep Hang Power Clean 50/35kg

A. EMOM x 10: 1 Turkish Get-up (per side)

B. EMOM x 10: L-sit/L-hang/Plank

“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats