Complete 4 cycles of:
DB Shoulder Press 8-10 reps
rest 30 sec.
Superman Raises 10 reps (1 sec. pause at top)
rest 30 sec.
Max effort Chin-up (supinated grip)
rest 30 sec.
Max effort L-sit
rest 30 sec.
*partner up with a spotter to achieve at least 5 reps/round if you have less than 5 chin-ups.
*accumulate a minimum of 20 seconds in the L position per round if your max effort is less than 20 sec.

Best of luck to Garr who has headed off to Europe for five weeks. Have fun.

10 rounds for total time:
Run 300m
10 Burpees
Rest 2 min.
*reduce the burpees by 1 rep per round.
*these should be all out efforts.

7:00am
EMOM for 10 minutes:
3 Deadlift (you choose weight)
then immediately after the last set of DL
21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Lateral Burpees (over DL bar)

8:00am
Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps Overs 24/20″
20 Shoulder to Overhead 70/50kg
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then repeat for 6 minutes and then 8 minutes

*Please work out your weights before you come in to train to save time.

A. Snatch: 2 @ 60%, 2 @ 70 %, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 80 %, 2 @ 70%
*rest 60-90 sec between sets.

B. Clean & Jerk + Clean: 2 x 1 @ 60%, 2 x 1 @ 70, 2 x 1 @ 80%, 2 x 1 @ 70%
*rest 90 sec. between sets.

C. Front Squat: 5 @ 50%, 3 @ 75%, 5 x 2 @ 85-90%

AMRAP in 30 minutes of:
Run 800m
Bear Crawl 40m
1 min Double-unders
*score = rounds/total double-unders.

A. Overhead Squat 7-7-7-7
*Slow descent with a 2 second pause in the bottom of each rep.
*Work to a heavy set of 7 if you have sound mobility/mechanics, otherwise hold the same weight across.

B. Three rounds for reps:
60 sec. Row (calories)
60 sec. Push-up
60 sec. Strict Pull-up
Rest

*Please note that we are closed up until our lunch time session today while we restore the gym back into order after the competition – thank you for your flexibility.

A. Complete 4 rounds of:
Knees to Elbows (pick your own reps to maintain)
rest 30 sec.
8-10 Goodmornings
rest 30 sec.
UB Double-unders (you choose the reps)
rest 30 sec.
OH Weighted Lunges 20 reps
rest 30 sec.

B. Run 800m or row 1000m.

Come on down to the Buddina Primary School and check out the action of “Clash on the Coast”.

Workouts will start at about 9am and will go through to about 4pm.

Please note that there is no training at the gym today.