A. Snatch – Technique focus
Working with a partner
YGIG x 7 cycles (Light load)
1 Snatch + 2 Snatch Balance + 3 Overhead Squats
YGIG x 10 cycles (Moderate load)
Snatch (Alternate between Power Snatch/Squat Snatch)
YGIG x 7 cycles (Increase in load)
Snatch (Any style)

B. Partner workout:
For time:
50 Devils Press 22.5/15kg
* Share reps anyhow

Six rounds:
Min 0--1: 'X' Strict toes to bar *
Min 1-2: 7 Hang Clean *
Min 2- 4: Run 360m

*Choose your own reps and weight with technique focus.

A. Push Press 5×5
*Use approx. 80-90% of 5RM

B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders

In 3 minutes complete:
30/22 Cal Row
20 Dumbbell Snatch 22.5/15kg
Max burpee box jump overs 24/20"
Rest 1 minute between rounds.
Continue until 50 burpee box jump overs are completed or 4 rounds.

Join Nata at 7am. (Only 1 class this morning).

Partner workout

AMRAP in 24 minutes
P1: 20 wall ball
P2: 20/16 row
(Swap) then,
Plank 60 second (same time)

P1: 15 toes to bar
P2: 16/12 cal echo
40 second Deadhang (same time)

P1: 100 double-unders
P2: 10 deadball over shoulder

20 sec Flexed arm hang (same time)

Partners complete their element, then swap. After a complete effort both partners move onto the static hold together. Picture: Join us on the 14th June for Burpees for Braveheart's. Bring your friends for a community morning in support of a great cause - $10 donation to bravehearts.

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.

40 minute 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)

Compare to last time here- http://www.coastalcrossfit.com.au/2024/11/13/wod-thursday-608/

A. Clean Pull + Hang Power Clean + Hang Squat Clean

B. For time:
150 Kettlebell Swings 24/16kg *
* Complete 10 Air Squats at the start of every minute.
10 minute cap

A. Turkish Get-ups
3-3-3-3-3 (per side)

B. Five rounds, for quality movement:
Row 250m
30 second Handstand Hold
20 Strict Sit-ups

Rest approx. 1 minute between rounds

Three rounds for time:
1000m Run
20 Chest to bar pull-ups
10 Sandbag Squats 45/35kg

55+ 35/25kg