A. Deadlift 20-20-20
*These sets should be challenging but fluid. The odd pause at the top of a rep is acceptable – they are not intended as 20RM’s.

B. 10-1 reps for time of:
Unbroken Toes to Bar.
*Advanced athletes may start higher eg. 15-6.

Every 40 seconds x 10 rounds:
10 Wall Ball 9/6kg
then immediately into….
Five rounds for time of:
25 KB Swings 24/16kg
75 Double Unders

AMRAP in 20 minutes:
Run 800m
50 Hand Release Push-ups*
Run 800m
50 Dips
Run 800m
50 HSPU
*Various scaled options will be available!

A. EMOM x 10:
1 Snatch
*Build in weight across the sets.

B. 50 Overhead Squats for time.
*Pull-ups each time you break.
Advanced: 60/40kg, 15 C2B.
Intermediate: 45/32.5kg, 10 Pull-ups.
Novice: 30/20kg, 10 Ring Rows

7:00am
100 Wall Ball 9/6kg
75 Sit-ups
50 Push-ups
25 Burpee Box Jump Overs 24/20″

8:00am
A. Individual Skill Work

B. For time:
50 DB Snatch 22.5/15kg (15/10kg)
50 Burpee Box Jump Overs 24/20″
50 DB Snatch

For time:
21 Hang Power Cleans 60/40kg
21 Pull-ups
15 Hang Power Cleans 70/45kg
15 C2B Pull-ups
9 Hang Power Cleans 80/50kg
9 Bar Muscle-ups

A. Drop Snatch + Snatch Balance + Overhead Squat (1+2+3)
*Build in weight across the sets.
*Discard the weaker lifts as they become limiting.

B. 50-40-30-20-10 reps for time of:
Walking Lunge (Metres)
Double-unders

30 rounds for time of:
2 Deadlift 125/85kg
4 Burpees
6 Shuttle Run (10m)

In 3 minutes:
Run 200m
21 Push Jerk 40/30kg
Max Toes to Bar

Rest 3 minutes.

In 3 minutes:
Run 200m
18 Push Jerk 50/35kg
Max Toes to Bar

Rest 3 minutes.

In 3 minutes:
Run 200m
15 Push Jerk 60/40kg
Max Toes to Bar

Rest 3 minutes.

In 3 minutes:
Run 200m
12 Push Jerk 70/45kg
Max Toes to Bar

A. Front Squat 7-7-7-7
*Bar is taken from the ground.

B. 10-1 reps for time of:
C2B Pull-ups
*Sets must be unbroken for rx’d.