*Check out the post above regarding our plans for the Australia Day long weekend.
A. Choose one of the following:
EMOM x 10: Gymnastic Pull
5 x Max reps Gymnastic Pull
100 Pull-ups or 30 Muscle-ups for time.
B. Dumbbell Snatch:
1. 10 x 10
2. 5 x 20
3. 40-30-20-10
*Choose 1 option, alternate your efforts with a partner.
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Ascend as far as possible in 20 minutes: 25 Front Squat 60/40kg Run 400m 20 Front Squat 70/47.5kg Run 400m 15 Front Squat 80/55kg Run 400m 10 Front Squat 90/62.5kg Run 400m 5 Front Squat 100/67.5kg Run 400m *Bars are to be taken from the ground. *Work back in reverse order if you finish inside 20 minutes.
