We will be closed today. Enjoy a day with friends and family. Hold your loved ones close and create wonderful memories.

A. Snatch Technique (Increment in load)
5-5-5-4-4-3-3-2-2

B. Increment for 15minutes:
2 Power Snatch
2 Overhead Squats
40 Double-unders
4 Power Snatch
4 Overhead Squats
40 Double-unders
6 Power Snatch
6 Overhead Squats
40 Double-unders
etc… continue with format

Adv. 50/35kg
Int. 40/30kg
Beg. 20/15kg

Five rounds, each for time:
Row 400/350m
15 Burpees (Over Parallettes)
*Rest between efforts.

Compare to last time here

Photo: When Nata isn’t in the gym, she is owning the stage. Don’t miss seeing her in action in “In Flight Entertainment” this April. Click here for ticket purchases (Friday 19April 7:30pm, Saturday 20April 2pm & 7:30pm).

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 throughout all repetitions. All reps must be completed unbroken.

Compare to last time here

Photo: Congratulations to Deb (our International competitor) placing 3rd in her division at Masters League in Phillipines. What a champion!!

AMRAP in 20 minutes:
7 Chest to Bar Pull-ups
14 Kettlebell Swings 32/24kg
Run 360m

Photo: Tilly & Ava. You are your child’s greatest inspiration. Tilly completing the Open 24.3 at home, guess who wanted to join her. I love this!!!

Use the session – Aiming for minimum of 5 cycles:

In teams of 3: rotate through the following:
Front Rack Carry (barbell) 4 x 15m
Sandbag/Deadball Carry (In front of body) 4 x 15m

*Choose weights that are repeatable for each movement. Small adjustments in weight are allowed.
*Mandatory put down at turn around.
P1 completes carry, P2, P3 rest. Rotate through for each movement.

Photo: I love this photo of Nic & Cal.

A. Build in load as movement allows: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk B. Seven round for load: Shoulder to overhead x 5 *Complete 100 single skips between sets *Maintain load across sets Photo: Libby smashing the Open. Thank you @GrantWilliamsPhoto

A. Handstand Skills:
Holds, walks, etc.

B. AMRAP in 15 minutes:
3 Wall Walks
12 Russ KB Swings 32kg/24kg
15 Box Jumps 24″/20″

Photo: Thank you to the LSKD Crew for joining in for a fun morning session. We are looking forward to the Sunshine Coast LSKD official store opening on the 30th March.

LSKD Store Open Day event link

Partner Chipper
For time:
120 Wall Ball 9/6kg
80 Toes to Bar
120 Burpees
80 Pull-ups
*Run 180m between efforts

*One person completing repetitions/1 person running.
* 30 minute cap

Intermediate: 100 WB, 60T2B, 100BP, 60 PU.