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

A. Front Squat 3 x 10
*These sets are not intended to be maximal – you may stay at the same weight or climb. Most importantly, perform them with a steady tempo and focus on your breathing and form.

B. Death by 10m
*With a continuously running clock, perform 1 rep in the 1st min. 2 reps in the 2nd min. 3 reps in the 3rd min. etc. Advanced athletes may consider starting further up the ladder than 1.

A. Bench Press 8-8-8-8
*Take 2 warm-up sets to feel out your starting weight and build from there.

B. Ascend as far as possible in 10 minutes:
1 Parallette Shoot Through
25 Double-unders
*Increment the PST by 1 rep each round.