A. 10min AMRAP

Buy in: 800m Ski

Into AMRAP of:

• 10 Power Cleans (35/50)
• 10 Pull-ups

5 min rest

B. 10 min AMRAP

Buy in: 1000m Row

Into AMRAP of:

• 10 Deadlifts (50/70)
• 10 Box Jumps (20”/24”)

5 min rest

C. 10 min AMRAP

Buy in: 2000m Bike

Into AMRAP of:

• 10 Sumo Deadlift High Pulls (35/50)
• 10 Burpees

A. Clean complex

In 18 minutes build to a heavy set of the following complex:

• 1 Power clean + 1 Pause squat clean + Power clean + 1 Pause squat clean

*Pause below the knee

B. For time:

• 30 Squat Cleans (50/70)

   12 min cap

Finisher: Slow, steady 800m run or row to flush out the legs.

CLOSED – Public Holiday 

A. Strict press

• 6-4-2

E2M

B. Push press

• 6-4-2

E2M

C. For time:

• Run 400m
• 21 Push Press (35/50)
• Run 400m
• 15 HSPU
• Run 400m
• 21 Push Jerks (35/50)

12 min cap

A. Bar muscle ups progressions (15 min)

Aim to achieve at least 5 sets of 3-5 reps at one station.

B. 2 rounds of: 

• 2 mins of Ski Erg (calories)
• 2 Minutes of Double unders (or practice)
• 2 Minutes of Bar Muscle ups (any version or max ring dips)
• 2 Minutes of Bike (calories)

2 mins rest between rounds.

A. Back squat

• 7-5-3-7-5-3

Start at 65% for first set of 7

Aim to increase the weight on the 2nd cycle through

B. For time

21-15-9

• Pull ups
• Overhead squats (30/42.5)
• Burpees over the bar

“Manion”

7RFT

• 400m Run
• 29 Back Squat (40/60)

Bar taken from racks.

 42 min cap (6 min rounds)

A. Deadlift

• 3-3-3-3-3

5×3, reset each rep.

*Increasing on the 5×5 from last Friday

B. “Diane”

For time:

21-15-9

• Deadlifts (70/100)
• Handstand push ups

Finisher: 3 rounds

• 10 v-sits
• 10 O/H weighted sit-up
• 20 russian twists

A. Clean and jerk complex

E90 seconds x 5 (7.5min)

• 1 Clean pull + 1 hang squat clean + 2 split jerks

Working at 65-75%

-into-

EMOM 8

• 1 Clean & Jerk

Build from 75% if feeling and moving we

B. For time: 

• 25 Push jerks (42.5/60)
• 50 Medicine ball squat cleans (7/9)
• 25 push jerks

A. Front squat

• 3-3-2-2-1

The goal is not necessarily a new 1RM, the goal is to lift the heaviest weight possible with perfect mechanics. We want to see an upright torso, elbows staying high, knees staying out and beautiful full depth squats. Challenge yourself with load, but not to the point where the train comes off the tracks.

B. For time:

• 500m Ski

C. For time:

• 500m Row

D. For time:

• 1000m Bike

Part B, C & D is like a broken up Acid Bath. Doing each section individually on a 5 min clock. Rotate through each machine.

Going on the 0min, 5 min and 10 min.

Rest remaining time.