A. Work to a heavy Snatch

B. Open Workout 16.3
AMRAP in 7 minutes of:
10 Power Snatch 35kg/25kg
3 Bar Muscle-ups
*As always scaling options will be available for those unable to do Bar Muscle-ups.

A. Deadlift 3-3-3-3-3-3-3

B. Farmers Carry 400m
*50 Squats each time you break.
*You choose the weight and implement.

A. Overhead Squat 5-5-5-5-5
*Pause in the 1st and 5th rep.

B. Gymnastics Practice.
*Handstand Progressions Wall, Freestanding, Walk.

*Please note that Circuit Class resumes today.

With a 10 minute time cap:
Run 800m
50 Burpees
Max reps Strict Pull-ups

Rest 3 min.

With a 10 minute time cap:
Run 800m
50 Burpees
Max reps Dips

*Please note that we’re back to our normal timetable today!

EMOM x 20:
1 Deadlift + 1 Hang Clean + 2 Front Squat + 1 Jerk.
*Pick a moderate weight and maintain throughout.

Rest day today!

We’re back from our holiday so we’ll be running an open gym tomorrow (Monday 2nd) 3:00-4:30pm. Come on in and blow out some cobwebs before we get back into the full swing on things on Tuesday.

5 rounds for time of:
Run 400m
20m bearcrawl
20m walking lunge (grab a weight if available).
# use a weight to increase the diffuctly of the lunges (20kg/15kg). Go overhead if flexiblity allows.

Enjoy your last day of 2016. Wishing you all a fabulous and safe New Year. We are looking forward to seeing you back in 2017.

Tabata intervals x 8:
Burpee
Rest 1 min.
Double-unders
Rest 1 min.
Burpee
*A Tabata interval is 20 sec of work followed by 10 sec of rest.

3 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 min. between rounds.
*If you don’t have a pull-up bar, try to find somewhere to do either supine rows or ring rows. Alternatively, perform a 60 sec. flexed arm hang instead of the pull-ups. Otherwise, ditch the pull-ups altogether and add some more reps to the other exercises.