A. Every 90 sec. x 10:
2 x Clean & Jerk

B. Pause Front Squat + Front Squat
*Work to a max for the day.

Both 7 & 8am sessions are on as per normal today with Marie.

See you at the gym.

A. Hang Power Clean
*Build to a heavy triple (10 min)

B. Five rounds:
7 Hang Power Cleans (use approx. 70% of Part A)
10 Burpees over the bar
Max rep Double-unders
*Each round is 90 sec.
*Rest 90 sec. between rounds.
*Perform a 30 sec. plank during your rest.

A. Five rounds:
6-8 Shoulder Press
6-8 Bent Over Row
*Perform as a superset with 60 sec. rest between rounds.

B. Tabata
Pull-ups
Rest 1 min.
Push-ups

A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across 5 sets.

B. Using last weeks wall ball ladder as a guide – in 10 minutes descend from the highest point possible in 5 rep increments. For example, 40-35-30-25-20-15-10-5. To get an Rx’d you must complete your sets unbroken and make is through to the end of the set of 5 within the time limit.

A. Power Snatch + Full Snatch
*15 min. to build to a heavy set.
*The aim of this combo is to carry the aggressive hip opening of the power snatch into the full snatch i.e. don’t cut the pull short in the full snatch.

B. Death by Power Snatch
*Use 50-70% of the load you achieved in part A.
*Touch and go reps.

*Thank you and well done to everyone who was involved in the competition over the weekend! As always you did our gym proud. If anyone has any good photos, please share them on our Facebook page.

EMOM x 20 min:
1. 30 sec. Row
2. 30 sec. Burpees
3. 30 sec. Shuttle 10m
4. 30 sec. Roll to Candlestick
*Please note if you competed on the weekend and would like something a little less strenuous, this workout can be easily modified to achieve that.

*7am session only today.
*Happy Birthday to Murph!

AMRAP in 20 min:
Run 200m
1 Clean and Jerk
*Increment the reps of the clean and jerk by 1 each round.
*Use the same load throughout the workout.
*Total kg lifted is your score.

With a continuously running clock…
0-5 min.
Row 1000m
5-15 min.
EMOM: 15 UB Kettlebell Swings 24/16kg
15-18 min.
Max Pull-ups

*There are a couple of teams for this weekends competition who are in need of members.  If you are able to step in, please let us know to save these teams having to forfeit.  Thanks.

A. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

B. Ascend as far as possible in 10 minutes:
5 Wall Ball
10 Wall Ball
15 Wall Ball
20 Wall Ball
25 Wall Ball
30 Wall Ball
etc. etc.
*sets must be unbroken to count.
*10/6kg
*The goal is to get through to the 30-40 rep range – don’t let your ego get in the way and scale appropriately to get the desired outcome.