A. EMOM x 10:
2 x Snatch

B. Five rounds for time of:
12 Power Snatch 35/25kg
35 Double-unders

With a continuously running clock:
0-5 min:
Run 800m

5-10 min:
10-8-6-4-2 reps of:
Burpees
KB Swings 24/16kg

10-15 min:
Bear Crawl 100m

15-20 min:
Run 800m
*Each element is for time – your score is your total time.

A. Back Squat 3×10.
*Maintain the same across.

B. 100 Thrusters for time.
*42.5/30kg

7.00am
EMOM for as long as possible:
1. 15 x 10m shuttle run.
2. 15 Burpees (6″ jump and touch)
*If you fail before 20 minutes, sit out for 1 min. and resume until the 20 minute mark.
*If you make it to 20 minutes without failing, add 1 burpee per round until you can no longer stay in the cycle.

Testing Week: Day 5 (last day)
AMRAP in 20 min:
7 Toes to Bar
9 Deadlift 70/50kg
12 Box Jump 24/20″

*This week we will be programming a number of tests. This will serve the purpose of creating benchmarks for newer members as well as a chance to re-test for long term members. Please do your best to come along as these results provide valuable information for you as an individual and for us with regard to the effectiveness of our programming.

A. 1RM Front Squat

B. 3 x max reps unbroken pull-ups
*Rest exactly 2 min. between sets.
*C2B for athletes with 20 or more pull-ups in 1 set.

C. 500m row.