For time:
4 Cleans 100/70kg
8 Cleans 90/62.5kg
12 Cleans 80/55kg
16 Cleans 70/47.5kg
20 Cleans 60/40kg
*One barbell – weight changes are part of the workout.
*Compare your time to the reverse order – here.

AMRAP in 40 minutes:
1 Rope Climb
5 Box Jump Overs 24/20″
9 Toes to Bar
*The workout begins with a run around the large loop (3.2km).
*Various rope climb scales and substitutions will be on offer.
*Don’t forget your long socks.

Advance as far as possible in 20 minutes:
1 Deadlift 85/55kg
1 Push-up
Run 200m
*Add 1 rep to the deadlift and push-up per round.

Advanced version
Advance as far as possible in 20 minutes:
2 Deadlift 100/65kg
2 Handstand Push-up
Run 200m
*Add 2 reps to the deadlift and handstand push-up per round.

A. Back Squat 5-5-5-5-5

B. Ascend as far as possible in 10 minutes:
Unbroken Double-unders
*10, 20, 30, 40 etc.

EMOM x 28 min.
1. 10m Handstand Walk/25 sec. Handstand Hold
2. Row 200/180m
3. Plank Hold 45 sec.
4. 10 x 10m Shuttle

A. Choose one of the following:
5 Sets of Max Reps Pull-ups
EMOM x 10: Pull-ups/Muscle-up
30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

B. 21-15-9 reps for time of:
DB Snatch 22.5/15kg
Burpees (over the DB)

0-5 min.
Run 800m
5-10 min.
Max reps Squat Snatch 40/30kg
10-15 min.
Run 800m
15-20 min.
Max reps Squat Clean 40/30kg
20-25 min.
Run 800m

Final week of the partner series!

We’re at Point Cartwright for today’s workout. Please be ready to go at the top car park at 7:00am. It can get busy so please allow time to park at the bottom of the hill and still be on time.

We look forward to seeing you there.

A. Overhead Walking Lunge:
5 x 20m efforts
*Increment the weight on each round.

B. 150 KB Swings for time.

#Heads up: Saturday’s partner WOD will be at Point Cartwright. We will meet at 7am in the top carpark.