A. Snatch (Power or Squat)
EMOM x 4 minutes:
1 Snatch every 20seconds (Light to moderate load)
Rest 1 minute
EMOM x 4 minutes:
1 Snatch every 30 seconds (moderate load)
Rest 1 minute
EMOM x 7 minutes:
1 Snatch every 60 seconds (increment to heavy)

B. Partner Workout:
For time:
100 Overhead Squats 50/35kg
*Bar must be returned to the ground every 5 repetitions.

*Click in the post to watch the follow up to yesterdays nutrition video.

EMOM x 30 minutes:
Min 1: Row 200/180m
Min 2: Max Shuttle Runs x 10m
Min 3: Rest
Min 4: Max Shuttle Runs x 10m
Min 5: Double-unders x 50
Min 6: Rest

*Advanced athletes may scale up to Drag rope double-unders (30-50 reps)

*Click on the post to watch this great video on nutrition.

A. Work to a heavy Clean & Jerk

B. AMRAP in 20 minutes:
1 Round of Cindy
Incrementing Squat Clean 60/40kg
*Complete 1 Clean on your 1st round, 2 on your 2nd round, etc.

“Cindy” round
5 Pull-ups
10 Push-ups
15 Squats

*Please note that there is a 7am & 8am class today.
0-2 minutes:
Pull-ups
then,
EMOM x 8:
1. 10 x 15m Shuttle Run
2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg
10-12 minutes:
Push-ups
then,
EMOM x 8:
1. 10 x 15m Shuttle Run
2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg
20-22 minutes:
Toes to Bar
then,
EMOM x 8:
1. 10 x 15m Shuttle Run
2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg
30-32 minutes:
Air Squats
The pull-ups, push-ups, toes to bar and air squats are the scored component of this workout. The EMOM is for completion.

A. Deadlift 3-3-3-3-3

B. 10-1 reps for time of:
Deadlift 100/70kg
*30 Double unders after each set.

A. Clean Technique
Complete 7-10 cycles of:
Muscle Clean + Hang Clean + Squat Clean
*Discard movements as they become limiting.

B. Partner workout
Five rounds for time:
10 Front Squats 60/40kg (Unbroken)
10 Burpees (Plate jump – extension on top of plate)

*Both partners must complete their movement before swapping. Both partners complete all work. I.e. 50 Front Squats and 50 Burpees.

A, Choose one of the following formats:
Option 1. 30 Muscle-ups for time
Option 2. 5 x Max effort Chest to bar/Pull-ups
Option 3. EMOM x 10: Choose your own pull movement and repetitions.
* 10 minute time cap

B. 12 minute incrementing ladder:
Devils Press 1-2-3-4-5… (2 x 22.5/15kg)
Double-unders 10-20-30-40-50…

For time:
Run/Row 180m
10 Toes to bar *
Run/Row 360m
10 Toes to bar
Run/Row 560m
10 Toes to bar
Run/Row 860m
10 Toes to bar
Run/Row 560m
10 Toes to bar
Run/Row 360m
10 Toes to bar
Run/Row 180m
10 Toes to bar

*Advanced athletes 15 Toes to bar.
* Aim for unbroken efforts on Toes to bar (not required for RXD)

“The Chief”
Five x 3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute

*Carry score forward. Compare score to last time here

There will be 7:00am & 8:00am sessions today.

Partner workout:
6 minutes for max calories:
Row/Ring Front Support
Rest 1 minute
6 minutes for max repetitions:
Burpees/Flexed arm hang
Rest 1 minute
6 minutes for max calories:
Bike/Plank
Rest 1 minute
6 minutes for max repetitions:
Shuttle Run/OH Plate hold 20/15kg

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