Complete 5 cycles:
Row 400m
Sled Push 2 x 10m (heavy)
Bear Crawl 5 x 10m
60 sec. Plank
*Rest as necessary between exercises.

EMOM x 10:
1 Clean

EMOM x 10:
1 Clean
15 Double-unders

EMOM x 10:
1 Clean
15 Double-unders
5 Push-ups
*This is a continuous 30 minutes of work.
*Load is the same throughout – go as heavy as you can.

Apparently the attached photo was during the workout brief at the Clash.

A. Hang Snatch + Snatch
*Intended to be caught in the squat – if not, catch as deep as mechanically sound and squat through.
*Either work up or work on technique at medium load.

B. For time:
Run 800m
50 Overhead Squats 20/15kg
30 Pull-ups

Please note that the gym is closed until the 12pm session today so that we can re-build the gym after Clash on the Coast.

The 12, 4, 5 & 6pm sessions will be open gym format.

7:00am
For time:
Run 800m
50 DB Snatch 22.5/15kg
Run 400m
50 Burpees
Run 400m
50 Ball Slams 12/9kg
Run 800m

8:00am
We’re moving all the gear to the school for Clash on the Coast if anyone would like to help!

A. Five rounds, each for time of:
10 DB S2OH
10 DB Alternating Lunge
10 DB Deadlifts
*22.5/15kg

A. EMOM x 10:
1 Clean (full)

B. For time:
5 Cleans 105/75kg
10 Cleans 85/55kg
15 Cleans 60/40kg
*Performed on one bar – weight changes are part of overall time.
*Cleans must move through a squat.

Three rounds for time of:
Run 800m
25 Toes to Bar
25 Box Jump Overs 24/20″

Five rounds for reps:
Push Press 75/66% Bodyweight
Pull-ups
*Perform as superset.
*Rest 3 min. between rounds.

Happy 21st Birthday to Madi today!

A. Clean & Jerk
*Build in weight across 10 singles.

B. For time:
30 Wall Ball 9/6kg
30m Walking Lunge
30 Shuttle Run 10m

Rest 2 min.

20 Wall Ball 9/6kg
20m Walking Lunge
20 Shuttle Run 10m

Rest 1 min.

10 Wall Ball 9/6kg
10m Walking Lunge
10 Shuttle Run 10m