Four rounds:
8 Back Squats
6-8 Bent Over Row
45 sec. HS Hold (free/wall/head stand)
20 Superman
*rest 30-60 seconds between efforts.

Optional finisher:
Max reps Double-unders in 2 min.

Six cycles:
Min 1: 10-15 T2B
Min 2: Run 200-250m
Min 3: Rest
Min 4: Row (max calories)
Min 5: Rest

A. Work to a 3RM Push Jerk.

B. EMOM x 10:
3 S2OH @ 60-70% of your 3RM (bar taken from ground)
Max rep lateral burpees (over the barbell)

AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
3 Snatch
*Your score for this workout is total load lifted. You only get three attempts at the snatch per round of pull-ups, push-ups and squats i.e. if you miss a snatch you cannot re-do it.

7.00am
Run 1200m
400m Odd Object Carry (sandbag, weight-plate etc.)
Run 1200m
*You should not be able to run during your odd object carry.
*Feel free to do this in pairs and perform a fireman’s carry for your odd object carry.

8.00am
For time:
30 Deadlifts 85/60kg
30 Toes to Bar
20 Deadlifts
20 Toes to Bar
10 Deadlifts
10 Toes to Bar

Rest until well recovered, and then….

For time:
15 Thrusters 60/40kg
30 Chest-to-Bar Pull-Ups
10 Thrusters 70/47.5kg
20 Chest-to-Bar Pull-Ups
5 Thrusters 80/55kg
10 Chest-to-Bar Pull-Ups

With the hot weather at the moment, please remember to bring your towels to every training session.

A. 1RM Snatch

B. 1RM Clean & Jerk

We will be running this session like a weight lifting competition. Three attempts at each lift (after a warm-up) – no press outs.

A. Pause Front Squat + Front Squat
*Work to a max for the day.
*Pause in the bottom of the 1st rep for 3 seconds.

B. Three rounds (each for time) of:
25 Jump Squats (touch a target 30cm above your standing reach with both hands)
25 Russian Swings (heavy)
25 Box Jumps (tall)
*rest 60 sec. between rounds.