A. Back Squat 3×10.
*Maintain the same across.

B. 100 Thrusters for time.
*42.5/30kg

7.00am
EMOM for as long as possible:
1. 15 x 10m shuttle run.
2. 15 Burpees (6″ jump and touch)
*If you fail before 20 minutes, sit out for 1 min. and resume until the 20 minute mark.
*If you make it to 20 minutes without failing, add 1 burpee per round until you can no longer stay in the cycle.

Testing Week: Day 5 (last day)
AMRAP in 20 min:
7 Toes to Bar
9 Deadlift 70/50kg
12 Box Jump 24/20″

*This week we will be programming a number of tests. This will serve the purpose of creating benchmarks for newer members as well as a chance to re-test for long term members. Please do your best to come along as these results provide valuable information for you as an individual and for us with regard to the effectiveness of our programming.

A. 1RM Front Squat

B. 3 x max reps unbroken pull-ups
*Rest exactly 2 min. between sets.
*C2B for athletes with 20 or more pull-ups in 1 set.

C. 500m row.

7:00am
For time:
25 Ball Slam
Run 100m (with slam ball)
25 Ball Slam
Run 100m
25 Ball Slam
Run 100m
25 Ball Slam
Run 100m
100 Burpees (6″ jump and touch)
25 Kettlebell Swing 24/16kg
Run 100m (with KB)
25 Kettlebell Swing
Run 100m
25 Kettlebell Swing
Run 100m
25 Kettlebell Swing
Run 100m
*Performed on a 400m course separated in 100m segments. Still don’t get it? Come in and see!

30-20-10 reps for time of:
Front Rack Lunge 50/35kg
Dips

Take 5 min. to build up in weight in each of the following:
Muscle Snatch x 1
Power Snatch x 1
Snatch x 1
Overhead Squat x 5