Snatch Technique
EMOM x 4 minutes:
1 Snatch every 20 seconds *Light load- maintain across
Rest 1 minute
EMOM x 4 minutes:
1 Snatch every 30 seconds *Moderate load – maintain across
Rest 1 minute
EMOM x 10 minutes:
1 Snatch *
*Build in load to a heavy single

Photo: Congratulations to Caitlin who took 3rd place at Masters State Gymnastics over the weekend. You are a super star!!!

Partner workout
For time:
Run 560m
2 rounds:
P1: Sandbag carry
P2: Shuttle Runs + 5 Squats
20m Burpee Broadjumps
Run 180m
P1: Sandbag carry
P2: Shuttle Runs + 5 Squats
20m Burpee Broadjumps
Run 560m
2 rounds:
P1: Sandbag carry
P2: Shuttle Runs + 5 Squats
20m Burpee Broadjumps
Run 180m
P1: Sandbag carry
P2: Shuttle Runs + 5 Squats
20m Burpee Broadjumps
Run 560m

P1 & P2 complete their activity then swap, moving onto the burpee broadjumps together.

Photo: The Power of Time Horizon and Compounding Gains in Nutrition

Ten rounds for time:
3 Deadlifts
6 Toes to bar
30 Double-unders

Photo: Goody always No1. for FUNKY SOCK FRIDAY!!!

Five supersets:
Bench press 8-10
Strict pull-up variation 10-12 reps *
Plank 45 seconds

Rest between rounds.
*Choose a strict pull-up option that allows 10-12reps unbroken on the first round.

On a 5 minute cycle:
Three rounds, each for time:
Echo 15/12 cal
12 Hang Power Clean 60/40kg
10 Burpees over barbell

Three rounds, each for time:
Row 20/16 cal
12 Hang Power Clean 60/40kg
10 Burpees over barbell

Score: Record total work time

Photo: It is awesome having Henning back in the box during his visit.

Clean & Jerk Technique
EMOM x 4 minutes:
1 Clean & Jerk every 20seconds * Light load- maintain across
Rest 1 minute
EMOM x 4 minutes:
1 Clean & Jerk every 30 seconds * Moderate load- maintain across
Rest 1 minute
EMOM x 10 minutes:
1 Clean & Jerk *
*Build in load to a heavy single.

Note: Clean and Jerk any style (Power or Squat) (Push Jerk or Split Jerk). Use the first two EMOMs as a progressive warm-up and move well. Practice movements that will allow you to go as heavy as possible in the later EMOM.

AMRAP in 18 minutes:
6 Rounds:
5 Pull-ups
10 Push-ups
20 Lunge (Alternating)

6 Rounds:
4 Strict Pull-ups
8 Dips
16 Goblet Lunges (22.5/15kg)

Max Rounds:
3 Bar Muscle-ups
6 Strict HSPU
12 One legged squats (alternating)

Photo: Congratulations to our Kokoda Challenge Crew – stepping outside of your comfort zone and into a new challenge. We are so proud!!!

Best of luck to our crew completing the Kokoda Challenge over the weekend: Greggy, Mel, Fran & Stacy.

Partner workout
For time (Share work anyhow):
50 Burpee Box Get Overs 24″/20″
50 Deadball/sandbag over shoulder 45/35kg
560m Run (together)
40 Burpee Box Get Overs 24″/20″
40 Deadball/sandbag over shoulder 45/35kg
560m Run (together)
30 Burpee Box Get Overs 24″/20″
30 Deadball/sandbag over shoulder 45/35kg
560m Run (together)

A. Snatch balance 3-2-1

B. 5 rounds for time of:
6 overhead squats
12 deadlift
Same load for both movements.

A. Bent over row 4 X 8-10 reps

B. EMOM X 10 minutes:
Strict pull-ups + Double-unders *
*Choose your own reps for both movements. Both movements to be completed in the same minute. Eg. 4 strict pull + 25 double-unders.

AI Bernie - not as good as the real life super hero - but still pretty awesome.