*Good luck to Renee and Nat who are competing in Olympic Weightlifting today.

7:00am
Partner Workout
AMRAP in 30 minutes:
10 Pull-ups
20 Toes to Kettlebell
30m Walking Lunge
*One partner will start on the AMRAP and the other on a 400m run. Upon completion of the run, the partners will swap roles continuing to accumulate rounds for a single AMRAP score.

A. Overhead Squat 5-5-5-5-5
*Pause for 5 sec. in the bottom of the 1st and 5th rep.

B. 40-30-20-10 reps for time of:
Wall Ball 9/6kg
*Sets must be unbroken.

EMOM x 20:
1 Power Clean + 2 Front Squat + 1 Jerk
*Take a rest round after each 4 rounds.
*Weight can be maintained or climbing during rounds.

Optional Finisher:
Tabata Row

A. Three rounds:
Pendlay Row 8-10 reps.
Max UB Toes to Bar
*Perform as a superset.

B. Death by Gymnastics Pull.

Five rounds for time of:
7 Thrusters 60/40kg
7 Hand Release Push-ups
7 Power Cleans 60/40kg
7 Hand Release Push-ups
7 Overhead Squats 60/40kg
7 Hand Release Push-ups

See you at 7:00am!

A. Back Squat 3 x 8

B. Ascend for 12 min:
3 Thrusters 40/30kg
3 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
etc.

Five cycles of:
8-12 Dips (add weight as necessary)
10 Strict Toes to Bar
8-10 Romanian Deadlift
60 sec. Plank (add weight as necessary)
*Rest as necessary between exercises/rounds.

A. EMOM x 15:
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat
*Minutes 4, 8 & 12 are rest minutes.
*Increment the weight however you like. Climb, maintain etc.

B. 21-15-9 reps for time of:
Overhead Squat 40/30kg
Lateral Jumps (over barbell) x 3 – 63-45-27.