A. Snatch 2-2-2-2-2-2-2
*Reset between lifts – these are not touch and go.

B. Three cycles:
Touch and go snatch 1-2-3-4 reps.
*Increment the weight on each cycle.
*Sets are performed on the minute.

3 rounds for reps of:
Min. 1: Toes to Bar
Min. 2: Kettlebell Swings 24/16kg
Min. 3: Ring Rows (feet elevated)
Min. 4: H.R. Push-ups
Min. 5: 10m Shuttle Run
Min. 6: Rest

For time:
Run 400m
15 Clean & Jerk 60/40kg
15 Pull-ups
Run 400m
12 Clean & Jerk
12 Pull-ups
Run 400m
9 Clean & Jerk
9 Pull-ups
Run 400m
6 Clean & Jerk
6 Pull-ups
Run 400m
3 Clean & Jerk
3 Pull-ups

7:00am
Surprise workout. See you at the gym!

2016 Regional Event 4
Four rounds for time of:
28 Pistols
15 Power Cleans 52.5/35kg
*Don’t stress if you can’t do pistols, these can be easily scaled or substituted.

*Three of the four Clash on the Coast workouts have been published. Check them out on the info page above.

A. Pendlay Row 8-8-8-8-8

B. AMRAP in 10 min:
Max reps Pull-ups
10 x 10m Shuttle Run
*Score = total pull-ups.

For time:
100 Russian KB Swings 24/16kg
100 Ball Slams 12/9kg
100 Toes to KB
100 Burpees
*Partition the work however you see fit.

A. Front Squat Pyramid 10-8-6-4-2-2-4-6-8-10 reps.
*Base your weights off working to a near maximal double in the middle eg. 60-70-80-90-100-100-90-80-70-60kg.
*Rest minimally between sets.

B. EMOM x 12:
Min 1: Max sets of 1 Deadlift, 1 Hang Clean (squat), 1 Jerk, 1 Back Squat, 1 BTN Jerk.
Min 2: Rest
*No dumping – rest only when the bar comes back to the ground.
*Continue from your previous finish position after each rest minute.
*Choose a load that will keep you moving.

Our normal timetable is cancelled today due to the public holiday, however we are running an open gym session between 3:00-4:30pm.