10-9-8-7-6-5-4-3-2-1 reps (not for time):
Bench Press
Strict Pull-ups

*Choose a load/difficulty that is challenging through the first few sets.

A. Snatch Tech
Power Snatch + Hang Squat Snatch + Overhead Squat

B. For time:
10-8-6-4-2
Squat Snatch 50/35kg
15-12-9-6-3
Burpees (lateral jump)

AMRAP in 30 minute :
10 x 10m Shuttle Run
30sec Ring Front Support
100 single skip
30 Flexed arm hang

Open 22.1
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches 22.5/15kg
15 Box Jump overs 24″/20″ (Jump up, step down)

Compare to last time here and here

For time:
200m Run
21 Back Squat 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
9 OHS 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
21 Back Squat 60/40kg
10 Toes to Bar

Note: Join Luke at 7am. Note: there is only one class. Please book in via Mindbody.

Partner workout
For time:
10 rounds (5 rounds each):
P1: 8 Dumbbell Thrusters 2 x 22.5/15kg
P2: 12 Calorie Row
then,
30 Partner burpees (hand clap in between)
then,
10 rounds (5 rounds each)
P1: 12 Kettlebell Deadlift 2 x 24/16kg
P2: 12 Calorie Echo

(Calories each round: 12-24-36-48-60-72-84-96-108-120)

Six rounds for time:
5 Wall Walks
30 Double-unders
12 Toes to bar
30 Double-unders

Rest 1 minute

A. 5RM Deadlift

B. Eight rounds (1:1 work: rest)
200m Run
*20 minute cap.
Run 200m, rest for the same time & repeat.

Record fastest, slowest + total run time.
*Goal- Improve on last week using improved strategy. Maintain max 5 second spread across all runs.

A. Bench Press 5RM

B. Four rounds for time:
5 Dumbbell Snatch (Left Hand)
5 Dumbbell Overhead Lunge (One leg/Left Hand)
5 Dumbbell Snatch (Right Hand)
5 Dumbbell Overhead Lunge (One leg/Right Hand)
10 Burpees over dumbbell
15 Pull-ups

*Standard weight 22.5/15kg. Advanced athletes increase load.

A. 5RM Front Squat

B. Partner workout
10-9-8-7-6-5-4-3-2-1 reps for load:
Hang Power Cleans *
10 Air Squats
*Choose weight that allows for unbroken sets.
Must complete 10 squats between efforts.
Both partners complete all 55 repetitions.
10 minute cap