Day 2: Unknown and unknowable week.

Advance for 20 min:
3 Front Squat 60/40kg
3 Burpees (over the bar)
3 Pull-ups
6 Front Squat
6 Burpees
6 Pull-ups
9 Front Squat
9 Burpees
9 Pull-ups
*Continue to add 3 reps to each movement per round until 20 min.

This week is unknown and unknowable week which means we won’t be posting the workouts each day. We’ll explain more about the why of this in the gym. Please know that this week will not be harder or easier than any other week – you just won’t know what you’re coming in for.

A. Five rounds for load:
1 Press
3 Push Press
5 Push Jerks
*Rest as necessary between rounds.

B. For time:
Males 30-24-18-12-6 Push-ups
Females 20-16-12-8-4 Push-ups
*Sets must be unbroken.

For time:
Row 1000m
then,
Five rounds:
14 Pull-ups
7 Shoulder to Overhead 60/40kg

Five rounds for time of:
12 Snatch 50/35kg
20 Deadlift 50/35kg
*Snatch must be received below parallel for rx’d.

Bench Press 10-10-10-10
*Accumulate a 30 sec. L-sit between sets.

Optional:
Row 2km

EMOM x 30 min:
1. Row (calories)
2. Rest
3. Toes to Bar
4. Rest
5. Box Jump Overs 24/20″
6. Rest
*Add your totals for your overall score.

10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean 75/50kg
Run 100m
Hand Release Push-ups
Run 100m
*Advanced athletes scale up to HSPU.

A. Front Squat 7 x 3
*Maintain across.

B. Two rounds for time of:
75 Squat
75 Double-unders

Come in for some Saturday fun!!

Remember yoga at 8:00am.
If you have flexibility issues you should be there.