EMOM x 28:
1. Pull-ups (choose own reps)
2. 10 x 10m Shuttle Run
3. Handstand Walk/Shoulder Taps/HS Hold
4. Double-unders

Two rounds for time of:
Run 560m
50 Overhead Squats 40/30kg
Run 560m
50 Toes to Bar

A. Hang Muscle Clean
B. Hang Power Clean
C. Hang Squat Clean
*Perform 5-7 efforts to max out each lift before progressing to the next.

D. Max reps in 5 minutes:
Burpees (6″ jump and touch)

*Saturday Session 6:30am-8:00am*

Please note that we have decided to start tomorrow’s (8//11/19) session at 6:30am to allow more time to complete the open workout as we have to leave promptly at 8:00am for Brisbane.

Apologies for the late notice.

For those that have completed Open 20.5 feel free to come in for Open Gym.

Photo: Another Grant Williams special.

*Please don’t forget that 20.5 will be running from 4:00pm.
*We’d love to see as many of you as possible in attendance for this last Friday session, whether you’re participating or simply cheering on!

Seven rounds for time of:
7 Power Snatch
7 Snatch Balance
7 Overhead Squats
42.5/30kg

Four rounds for time of:
20 Toes to Bar
75 Double-unders
Run 560m

EMOM x 20:
1: Farmers Carry 30m
2: Overhead Carry 30m
*Choose your own weight/implements for the carries.

25-20-15-10-5 reps of:
Air Bike (calories)
Air Squats
Burpees
*Each round is individually timed.
*Rest as necessary between rounds.

Photo: Thankyou to Grant Williams for capturing the Open moments in all its glory.

“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

A reminder to those wanting to complete Open 20.4 the normal session will remain the priority. Ensure you have arranged a judge and remain flexible.

Photo: Thank you again to Grant Williams for the awesome photos. Olivia finishing Open 20.4 with a massive personal best.