A. Overhead Squat 5-5-5-5-5

B. Ascend as far as possible in 12 minutes:
Thruster 20/15kg 10-20-30-40-50 reps etc.
*Sets must be unbroken to count.
*No resting in the front/back rack or hang.

Confirmation that the Beach workout is on this morning. Let’s meet at the beach entrance 229 (see details in the post above) and head down to the beach as a group at 7:30am. BBQ to follow.

BBQ to follow in the park adjacent to Beach entrance 229. See you there!!!

*Don’t forget this Saturday is at the beach.

4 Minutes to complete:
15 Burpees (over barbell)
50 Double-unders
15 Cleans 50/35kg

6 Minutes to complete:
15 Burpees (over barbell)
50 Double-unders
15 Cleans 70/47.5kg

8 Minutes to complete:
15 Burpees (over barbell)
50 Double-unders
15 Cleans 90/60kg

*There is no rest between sections.
*There is no requirement to wait for the time to be completed to move onto the next section.
*Record your time if you finish the 15 Cleans @ 90/60kg.

6 x 3 min rounds:
Run 400m
Max effort L-sit (in remaining time)
*Rest 2 min. between rounds.

For time:
21-15-9 reps of:
Push Jerk 50/35kg
Pull-ups

Rest 4 min.

15-9 reps of:
Push Jerk 65/45kg
C2B Pull-ups

Rest 4 min.

9 reps of:
Push Jerk 80/55kg
Bar Muscle-up

A. Muscle Snatch + Power Snatch + Snatch
*Build in weight as you go. Discard the Muscle Snatch and then the Power Snatch as they become limiting and continue to a heavy single Snatch.

B. Max reps Wall Ball: 5 min.

Today’s session is open gym format (7-8am) so that anyone who missed a testing workout can do a make-up.

Otherwise, we’ll have a selection of workouts to choose from.

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

*Compare to last time – here.

Re-test Week: Day 4

A. 5RM Bench Press

B. Three x max reps dips.
*Rest exactly 2 min. between sets.

C. Max reps double-unders 3 minutes.

*Compare to last time – here.