Reminder- Olympic Lifting with Chris at 5:30pm.

Seven sets for load (unbroken):
5 Dumbbell Deadlift
5 Dumbbell hang squat cleans
5 Dumbbell thrusters

Rest as needed between efforts
Record weights for each set.

Six rounds for time:
5 Wall Walk
15 Toes to bar
30 x 7.5m Shuttle Run

Rest 2 minutes

Photo: Jesse hitting a 10kg PB on Bench @115kg. What a machine!!!

A. Back Squats
2 x 5, 1 x 5+ (Max 10 reps) (85-95% of 5RM)
*If you hit 10 reps on your last set last week, increase load this week.

B. Three rounds for time:
20 Goblet Lunge 22.5/15kg
100m Farmers carry (2×32/24kg Kettlebells)
12/10 calorie Echo

Rest 1 minute

A. Strict Press 5 x 3
Work to a heavy set of 3 repetitions

B. Increment as far as possible in 12 minutes:
1 Chest to bar pull-up
1 Dumbbell Push Press 2×22.5/15kg *
30 Double-unders

Increment the Chest to bar + Push press by 1 rep each round (1-2-3-4-5-6…)

*Advanced: Choose a heavier weight that allows unbroken sets through approximately Round 8.

Score: Completed Round + Rep

Photo: A great morning to get outside for a partner workout. So lucky to have this at our back door.

Partner workout

For time:

P1 Row 1000m/P2 860m

560m Sandbag carry (together)

P2 Row 1000m/P1 Run 860m

80/60 Strict pull-ups (shared)

P1 Row 1000m/P2 Run 860m

Mobility & Trigger Point therapy session tomorrow from 4pm.

Eight rounds for time:
10 Hang dumbbell squat cleans 2×22.5/15kg
10 x 10m Shuttle Runs

Photo: Coach Jesse on the job.

For time:
30 Burpees (over barbell)
then,
60 Snatch 42.5/30kg
60 Toes to bar
then,
30 Burpees (over barbell)

*Partition the Snatch & Toes repetitions to bar anyhow.

A. Back Squat
2 x 5reps, 1 x 5+ reps (80-95% 5RM)
*Aim to improve on last weeks effort. Better quality, higher reps on 3rd set or increase in weight.

B. Four rounds for time:
10 Push-ups/Dips/HSPU *
20 Kettlebell Swings 24/16kg
30 Air Squats

*Choose an option that allows for unbroken reps on 1st round.

Photo: The mornings maybe getting cold but our morning crew are holding strong. Well done crew!!!

A. Ten rounds for completion:
3 Gymnastic Pull *
Run 50m

B. 20 minute AMRAP:
10 Box Step overs (15kg/10kg plate)
Run 300m
10 Burpee Jump & Touch
Run 300m

Photo: Yesterday was a great day in the box – with heaps of Personal Bests for Clean & Jerk.
Congratulations to Rach hitting a new PB of 42.5kg (A 5 kg PB). Keep up the great work!!!