A. Turkish Get-up: Work up to a heavy single.

B. AMRAP in 10 minutes of:
Run 200m
Max reps Pull (muscle-up, pull-up, ring row etc.).
immediately followed by –
AMRAP in 10 minute of:
Run 200m
Max reps Push (HSPU, dip, push-up etc.)
*Choose a pull and a push that is appropriate to the your goals and the goal of the workout (ie. max reps).
*There is no rest between these two workouts, simply change over from pull to push at the 10 min. mark.

A. 10 x 2 Front Squat
*start at 60-70% of your 1RM and build progressively towards a max.
*try to keep these as close to EMOM as possible.

B. Three rounds each for time of:
Row 500m
20 Burpees (over the rower)
*rest as necessary.

Congratulations (a late one at that) to Pablo, Amber and Max on the safe arrival of their beautiful baby boy Sam Leslie McHugh on the 4 September. Enjoy your little man.

“Power Elizabeth”
21-15-9 reps for time of:
Power Clean 60/40kg
Ring Dip

A. Five rounds for load:
1 Overhead Press
3 Push Press
5 Push Jerk
*increment the weight in each round to find your max.
*rest 2 min between rounds.

B. Three rounds of:
30 sec. Strict T2B/Knee Raise
30 sec. rest.
30 sec. Superman Raise
30 sec. Rest

Rotate for five rounds:
Min. 0-2: Bench Press 6-8 reps
Min. 2-4: Bent Over Row 6-8 reps
Min. 4-6: Row 250m

*Thanks to “The Wiggles” who came to train on Tuesday morning!

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

A. Every 90 sec. x 5: Vertical High Hang Snatch x 1.1.1

B. Every 90 sec. x 5: Hang Snatch (just above knee) x 1.1.1

C. Every 90 sec. x 5: Snatch x 1.1.1

*Ideally all of these would be full snatches i.e received in the squat.
*1.1 designates 10 sec. rest between lifts.

*A bit of a twist on the 30 min. AMRAP from a couple of weeks ago. I know this is not everyone’s cup of tea but it’s a necessary evil. Hang in there – there is a change of focus coming!

AMRAP in 30 minutes of:
Run 600m
Row 300m
Skip 150 reps.