WILDCARD Metcon (Time) 5 rounds-each for time of: 25 Burpees 15 Clean and Jerks 45/30kg Rest 3 min between rounds Score is time accumulated over rounds

CONDITIONING Metcon (AMRAP – Rounds and Reps) "5 Rounds (30 mins) 3 Min AMRAP 15 Air Squats 10 Power Snatch 35/25kg 5 C2B Pull-ups Rest 3 mins between AMRAP’s, pick up were you left off."

CLEAN Weightlifting Hang Clean (1×1) Hang Clean + Low Hang Clean This is in the one movement, build up to a weight which allows sound technique for the complete unbroken rep. Dont drop the bar, if you cant control the bar please reduce weight or the coach will ask you to reduce weight. Metcon (AMRAP […]

PRESS Weightlifting Push Press (3×3) Metcon (AMRAP – Rounds) 5 rounds Every 3 mins run 400/300/200 depending on ability

DEADLIFT Weightlifting Deadlift (5×3) Deadlift 5 x 3 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 12 SDHP 35/25kg 14 Push Ups

SNATCH Weightlifting Power Snatch (1×1) Power Snatch Heavy Single- build up to one rep which is a weight with good technique throughout the movement. Be able to control the bar up and down without dropping the bar. If you dont have sufficient control or technique please reduce weight or a coach will tell you to […]

FRONT SQUAT Weightlifting Front Squat (4×3) Tempo Front Squat 4 x 3 & 4 x Strict Chin Ups/ Barbell Rows Metcon (AMRAP – Rounds) EMOM 12 (work for 45 seconds, rest 15 seconds) Min 1. Plate Thrusters 10/5kg Min 2. Dish Tuck Ups Min 3: Russian Swings 24/16kg

SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) Partner Workout 30′ AMRAP You Go / I Go Style 300m Run 15 Ktb Swing 24/16kg 10 Jumping Lunges 5 Burpees

CONDITIONING Metcon (Time) "10 Rounds for time 6 TTB RX/ V-Up Scale 8 Push Press 42.5/30kg 10 Burpee’s"

CLEAN Weightlifting Hang Clean (5×3) Metcon (AMRAP – Rounds and Reps) AMRAP 7 Mins 21 Double Unders 7 Front Squats 60/42.5kg