For load (20 minute time cap):
10-9-8-7-6-5-4-3-2-1 reps
Bench Press *
5 Strict Toes to bar
30 Double-unders

*Go as heavy as possible with all repetitions completed within 20 minutes- use all the time.

Photo: Congratulations to Lukey who has just completed his Skydive ticket. I love this!!!

A. Technique focus – Increment in load as technique determines
Power Snatch + Hang Squat Snatch

B. Death by Snatch * (1-2-3-4-5-6…)
Complete 1 snatch on 1st minute, rest out remainder of minute. 2 snatch on 2nd minute, rest remainder.
Continue with format until you can no longer achieve the required repetitions in the minute.

*Choose a weight that allows you to get around 10 rounds

Join Luke at 7am (Currently full) or 8am (enjoy the sleep in)

Partner workout
AMRAP in 30 minutes:
P1: Bearcrawl/Push-up Ladder (2-4-6-8-10)
P2: Bearcrawl/Push-up Ladder (2-4-6-8-10)
*Alternate efforts.
Run 360m (together)
P1: Max reps unbroken Pull-ups *
P2: Max reps unbroken Pull-ups
*Alternate efforts.
Run 360m

* Advanced athletes scale up to Chest to bar pull-ups
Score= Total repetitions

For time:
Run 860m
30 Deadball over shoulder
30 burpees (over sandbag)
Run 560m
20 Deadball over shoulder
20 Burpees (over sandbag)
Run 360m
10 Deadball over shoulder
10 Burpees (over sandbag)

A. 3 Front Squats + 5 Back Squats
Aim for 5 heavy sets.

B. In 10 minutes:
4 Sets of:
Unbroken Wallball 9/6kg
– Choose your own starting reps
Reps must descend by 5 each set.
Eg- 40-35-30-25

Note: This is a continuation of our Wallball theme from last week. Large, unbroken sets. Use this as a chance to challenge yourself.

Every 3 minutes, for 5 rounds:
In 2 minutes:
8 Deadlift 100/70kg
12 Dumbbell Push Press 22.5/15kg
Max Unbroken Toes to bar
Rest 1 minute

Weight/rep guide: Deadlift – heavy/unbroken throughout, Push Press – unbroken first round, Toes to bar – completed within 40 seconds.
Score: Total toes to bar.

Photo: Congratulations Deb on taking GOLD at the Masters HQ Competition over the weekend.
You continue to work so hard – and your results are showing!!! We are all so proud of you.

A. Snatch + Hang Snatch + 3 Overhead Squats (build in load)

B. “NANCY”
Run 400m
15 Overhead Squats 42.5/30kg
Compare to last time here

Photo: Jesse & Lily. What a weekend!!
Three of our athletes competed over the weekend – three golds and we couldn’t be prouder.
Jesse & Lily taking Gold in Youth & Under 15 – National Weightlifting Championships both breaking National records.
Lily (age 13) also taking silver in Youth (under 17 years).
Deb competing at Masters HQ and taking 1st place overall.

Wishing our athletes the best of luck over the weekend.
Lily & Jesse competing at Youth National Weightlifting Championship and Deb competing at Masters HQ (all in Victoria).

Join Marie at 7am (currently full) or 8am (space available) Please ensure you have booked in via Mindbody.

Partner workout

AMRAP in 25 minutes:
50/40 calorie Echo
Run 180m
50 Box Jump overs
Run 180m
50 Russ Kettlebell Swings 32/24kg
Run 180m
50 Alternating Goblet Lunge 22.5/15kg
Run 180m
50/40 calorie Row
Run 180m

Repetitions can be shared anyhow.
Runs to be completed together.
Movements can be completed in any order but all repetitions must be completed before starting a new round.

A. Push Press 3-3-3-3-3

B. Five rounds for time:
7 Shoulder to overhead 60/40kg
14 Toes to bar
50 Double-unders