A. Front Squat 8-8-8-8
*Take the barbell from the ground.

B. Ascend as far as possible in 8 minutes:
3 Pull-ups
12 Overhead Squats
6 Pull-ups
12 Overhead Squats
9 Pull-ups
12 Overhead Squats
12 Pull-ups
12 Overhead Squats
etc.
*Perform the OHS with a single 20/15kg weight plate.

*Check out this article if you’re looking to make good progress in the future – Think Like a Bumblebee, Train Like a Racehorse.

10 rounds not for time:
Heavy Farmers Carry (25m out and back)
Max reps Dips (add weight if you can do 8 or more)

Optional Finisher:
Three rounds for time of:
Row 400m
Run 400m

*Save the date: The 8th annual Clash on the Coast – 5th June. More details and rego coming soon!

A. Snatch 2-2-2-2-2-2-2
*Build over the course of the sets.
*Rest 60 sec. after each set.

B. AMRAP in 10 min:
20 Kettlebell Swings 24/16kg
10 Toes to Bar

*A huge thanks to everyone who was involved with the competition over the weekend. A great day with great people!

With a continuously running clock:
0-5 min:
Row 1000m
5-9 min:
Run 800m
9-12 min:
100 Double-unders
12-14 min:
40 Ball Slams 12/9kg
14-15 min:
20 Burpees (jump and touch)
*There are 2 options for this workout. 1. If you’re recovering from the competition on the weekend, simply complete the workout. 2. If you didn’t compete/you’re well recovered you can score total time i.e. add up all of the times for each component of the workout.

No training today due to the Fittest 3 at Mountain Creek high. Please come on down and show your support for your team mates!

Five rounds for load of:
7 Deadlift
5 Hang Power Clean
3 Jerks
*To be performed as a continuous unbroken set.
*Rest as necessary between rounds.
*Increment load as you go.

EMOM x 25 min:
1. Row 20/15 cal.
2. 15 Burpees (onto plate)
3. Rest
4. 20 Wall Ball 10/6kg
5. Rest

5 x AMRAP in 3 min. of:
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Rest for 1 min. after each 3 min. AMRAP.

*Thanks to everyone who came along to the party on the weekend. We had an absolute ball!

Five rounds for load:
1 Shoulder Press, 3 Push Press, 5 Push Jerk
*Rest as necessary between rounds.

Optional Finisher:
Row max. metres in 8 minutes.