EMOM x 20 minutes:
Min 1: Power Clean + Hang Squat Clean + 2 Thrusters
Min 2: 3-5 Strict pull-ups *

*Increment in weight every 2 rounds.
*Advanced athletes – C2B or weighted strict pull-ups (unbroken)

B. For time:
100 Wall Ball 9/6kg
*Run 70m (short loop) every time you break.

Photo: Congratulations to our boy Jesse taking 2nd place a National Weightlifting Youth Championships on Saturday. Achieving – Snatch 90kg + Clean &Jerk 114kg (PB) = comp total 204kg.

Join Marie at 7am – looking forward to a big crew.

Partner workout (working against your partner)
Five rounds for max reps:
On a 2 minute cycle:
P1- Run 360m
P2- 10 Hang Dumbbell Snatch 22.5/15kg (left)
10 Overhead lunge 22.5/15kg (left)
10 Hang Dumbbell Snatch 22.5/15kg (right)
10 Overhead lunge 22.5/15kg (right)
Max burpees

10-9-8-7-6-5-4-3-2-1 reps for load:
Bench Press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load across all repetitions. All reps must be completed unbroken.

30 minute time cap.

Scale: Technique focus:
For Quality 7 sets x 5 repetitions
Bench Press (or Dumbbell Bench)
Deadlift (or Sumo Deadlift)
Front Squats (or Goblet squats/Air Squats)

Photo: Wishing Deb & Russ luck for the pairs Masters League this weekend. Have fun!!!

A. EMOM x 5 minutes:
Muscle Snatch + Hang Power Snatch + Hang Squat Snatch (Light load)
EMOM x 5 minutes:
Power Snatch + Hang Squat Snatch (Build in load)
EMOM x 8 minutes: 1 Snatch (Any style)

B. For time 100 Kettlebell Swings 24/16kg
Perform 3 Burpees at the start of the minute.
*Increase burpees by 1 rep each minute.

Photo: Congratulations to Will – achieving his first strict muscle-ups 💪 Great work!!!

A. Ring Muscle-up technique

B. For time:
360m Run
18 Muscle-ups
360m Run
15 Muscle-ups
360m Run
12 Muscle-ups

*Each time the athlete breaks a set of muscle-ups they must run a 200m loop.

Note: As always, suitable scaling will be provided.

A. Increment in load for 10 minutes:
Power Clean + Hang Squat Clean

B. Four x 3 minute rounds for max reps:
Run 360m
Max reps Squat Cleans (Increment weight on each round)

Rest 3 minutes between rounds.

Weights: 35/50kg, 40/60kg, 45/70kg, 50/80kg

Photo: Congratulations to Russ who completed the 10km Spartan over the weekend in the blistering heat. Thankfully he got through unscathed 😀

A. Push Press 5-5-5-5-5 (from ground)

B. For time:
25/20 calorie Echo
50 Dumbbell Shoulder to Overhead 2x 22.5/15kg
50 Toes to bar
25/20 calorie Row

*Scale: Split shoulder to over head/toes to bar. Eg. 5 rounds of 10 S2OH + 10 Toes to bar

Photo: Congratulations to Leiah for completing the 5km at the Gold Coast Marathon over the weekend! 🏃‍♀️✨
After undergoing surgery just 3.5 years ago — and facing uncertainty about whether she’d ever run again — Leiah took on this challenge with incredible determination and positivity – her longest run to date.
A true reminder that when the mind is strong, the body will follow. 💪💛
Great work Leiah!!!!

AMRAP in 20 minutes:
5 Wall Walks
10 Deadball/Sandbag Cleans
70m Deadball/sandbag carry

Photo: Shout out to Alison. Working hard on improving positions and technique has resulted in increased capacity in all movements. Keep up the great work!!!

Five rounds:
Squat Snatch x 3 reps*
7 Knees to elbows
Rest 30 seconds

Rest 2 minutes

Five rounds:
Clean & Jerk x 3 reps*
7 Toes to bar
Rest 30 seconds

*Choose heavy repeatable weight.

Four rounds for time:
15 Dumbbell Burpee Box Step-overs (2 x 15/10kg – 20″)
Run 400m

Photo: So awesome having Sally back in the box.