AMRAP in 3 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40k
Run 100m

Rest 3 min.

AMRAP in 6 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40k
Run 100m

Rest 3 min.

AMRAP in 9 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40kg
Run 100m
*Your score per AMRAP is total barbell repetitions. Each AMRAP (3, 6, 9) starts at the beginning.

Partner Workout:
For time:
10-1 Deadball Over the Shoulder 45/30kg
50-5 Double-unders
Format: One partner starts with 10 Deadball Over the Shoulder while the other does 50 Double-unders, then swap so that the other partner does 10 DB while the other does 50 DU. Each partner will complete a total of 55 DB over the shoulder and 275 Double unders.

EMOM x 28:
1. Air Bike 10/8 cal.
2. Strict Pull-ups (max 30 sec.)
3. Row 10/8 cal.
4. Push-ups (max 30 sec.)
*Pull ups and push ups may be scaled up to C2B/HSPU as appropriate.

*Please don’t forget the Living Well presentation at 6:30pm. We highly encourage you to attend.
*Also, don’t forget express class 12:00-12:40pm.

A. Farmers Carry 2 x 15m
*5-7 efforts.

B. Overhead Carry 2 x 20m
*5-7 efforts.

Extra training:
Run Big Loop or Row 20 min.

For time:
50/40 Cal. Air Bike
75 Burpees
100 Wall Ball 9/6kg
75 Toes to Bar
50/40 Cal. Row

*Please don’t forget that our 40 minute express classes kick off today (12:00-12:40pm).

15 rounds for time of:
3 Deadlifts
2 Hang Power Snatch
3 Overhead Squats
2 Hang Power Snatch
3 Deadlifts
*Each complex (13 reps) is to be completed unbroken. It is up to you how much you rest between complexes.
*Choose your own load.

Seven rounds for time:
7 Deadlift
21 Lateral Jumps (over barbell)
Run 180m
Rest 1 minute.

*I will be doing some Olympic Weightlifting at 8:00am for anyone who would like to join me. Please note that this will be a semi coached session as I will be lifting myself. All abilities welcome. Cheers, Chris.

Five rounds, each for time of:
Airbike 25/20 cal.
20 Burpees
15 Pull-ups

For time:
Run 2km
100 Dumbbell Snatch 22.5/15kg
50 Overhead Lunges 22.5/15kg (25 each arm)

Hang Power Clean 30-20-10-5 reps.
*Each set is for load.
*Increment weight on each set.
*Rest as necessary between rounds.

Extra Training:
Death by Strict Pull-up