A. Bench Press 8-8-8-8
*Take 2 warm-up sets to feel out your starting weight and build from there.

B. Ascend as far as possible in 10 minutes:
1 Parallette Shoot Through
25 Double-unders
*Increment the PST by 1 rep each round.

A. Snatch – work up to a heavy single.

B.For time:
10 Snatch 60/35kg
8 Snatch 65/40kg
6 Snatch 70/45kg
4 Snatch 75/50kg
2 Snatch 80/55kg
*For added challenge, work to the timings of 2016 Regional event 1.

A. Work to a heavy power clean.

B. 15-10-5-10-15 reps for load of:
Touch and Go Power Clean.

A. 15 min complete:
100 Toes to Bar
300 Double-unders
*Accumulate as much time in the L-sit in any remaining time.
*Your score is your L-sit total.

B. Stretch/mobility circuit.

*The fourth workout for Clash on Coast has been posted. We’ll be releasing a standards video in the coming days.

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

B. Karen
150 Wall Ball For time.
10/6kg.

A. Advance as far as possible in 8 minutes:
1 Hang Power Clean 50/35kg
1 Dip
*Add 1 rep to each movement for each new round.

Rest 4 min.

B. Advance as far as possible in 8 minutes:
1 Shoulder to Overhead 50/35kg
1 Pull-up
*Add 1 rep to each movement for each new round.

*Time to start getting those Clash on the Coast registrations completed – cut off for rego is coming shortly.

A. 1RM Snatch

B. 1RM Clean & Jerk

7:00am
Come in and see what Marie has planned!

“Badger”
Three rounds for time of:
30 Cleans 42.5/30kg
30 Pull-ups
Run 800m
*In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
*Cleans must pass through a squat.
*Compare to last time – here.