A. EMOM x 10:
1 Snatch
*Build in weight across the sets.

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

*Please note that today’s first session is at 12pm.

All sessions are open gym format today.

*Please note that the AM sessions are cancelled on Monday so that we can get the gym sorted after Clash on the Coast on Sunday.  All sessions from 12pm onwards will run as per normal.

Open gym format today 7:00-8:00am.

A. Press – Push Press – Push Jerk

B. Push Press – Push Jerk

C. Push Jerk
*This is basically just one continuous lifting session where you discard the press and then push press as they become the limiting factors – finishing by working to a heavy single on the push jerk.

Optional Finisher:
Tabata Double-unders

With a continuously running clock:
0-5 min:
Row 1000m
5-15 min:
EMOM 5 Deadlift 100-120% of 1RM Clean
15 min until completion:
100 KB Swings 24/16kg

*There is a list of registered teams for Clash on the Coast on our Facebook page. If have registered, please check that your team name is on the list.

10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
*Perform 10/7 Hand Release Push-ups and a 200m Run after each set of Pull-ups

EMOM x 20:
1 Clean Pull + 1 Hang Clean + 2 Front Squats
*Take a rest minute after each four rounds.
*Increment weight during each rest minute.

A. Overhead Squat 5-5-5-5-5
*Pause for 2 sec. in the bottom position on rep 1 & 5.

B. Three rounds for time of:
30 Overhead Lunge 20/15kg
30 Toes to KB

*Well done to Tom who (along with his team) came second at the world out-rigging championship in the under 19 men’s division!

A. Snatch Balance – Spend 15 minutes working technique/building weight.

B. Three rounds for time of:
15 Hang Power Clean 60/40kg
15 Burpees