A. Muscle Clean – Power Clean – Full Clean
*Take 5-7 sets to build in weight on each movement.
*You may re-arrange the order of PC/FC if your PC is the heavier lift.

B. “Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Sit-up standard – feet anchored, no arm swing.

Advance for 20 min.
50 Pull-ups (conventional kip)
50 Burpees (onto 10kg Plate)
50 Ball Slam 12/9kg
35 C2B Pull-ups
35 Burpees
35 Ball Slam
20 Bar Muscle-up
20 Burpee
20 Ball Slam
*If you finish the round of 20’s before 20 minutes – continue on until until 20 minutes by repeating the round of 20’s AMRAP style.
*Remember: There are always plenty of scaling options!

Thruster 30-20-10-5 reps.
*Each set is scored for load.

*Optional work:
EMOM x 20:
1. Row 200m
2. 10 x 10m shuttle
*To be performed after class outside.

7:00am Come on in for some Saturday fun.

*Don’t forget Yoga at 8am.

EMOM x 20:
3 Deadlift
4 Burpees (over the bar)
5 Wall Ball 9/6kg
*Deadlift weight is your choice.
*Your score is your load eg. 120kg x 20 min. = 2400kg.

AMRAP in 30 min:
50m Farmers Carry 2 x 24/16kg KB’s
10 x 10m Shuttle
50m Overhead Carry 20/15kg
100 Single Skip

Advance as far as possible in 15 min:
1 Strict Pull-up
Run 50m
7/5 Push-ups
Run 50m
*Increase the pull-up by 1 rep per round.
*C2B for advanced athletes.

For time:
0:00-3:00
20 Cleans 60/40kg
3:00-6:00
16 Cleans 70/47.5kg
6:00-9:00
12 Cleans 80/55kg
9:00-12:00
9 Cleans 90/62.5kg
12:00-15:00
6 Cleans 100/70kg
*Any style of clean is allowed.