A. 3 sets of 5-8 strict pull-ups
- No kipping
- Use lightest bands possible
- Use weight vest if too easy or extend set to 10-12
B. 16min AMRAP
- 400m Run
- 10 Push-ups
- 10 KBS (16/24)
- 10 BXJ (20/24)
6.30pm Skills Class:
Snatch or OHS
- 15mins to practice technique/practice of Snatch (Power or Squat)
- Or get the racks out and work on 1Rm, 3RM or 5RM of your OHS
Then…..
EMOM for 10mins – Choose your own weight
- 1 Deadlift
- 1 Power Clean
- 1 Front Squat
- 1 Push Jerk (to behind the neck)
- 1 Back Squat
- 1 Push Jerk
Reggie – 8 5 5 BW / 5 + 125m Run Rx
Paul M – 7 6 5 BW / 4 + 6KBS Rx
Jez – 10 12 8 BW / 4 + 8 p/up Rx
Ali – 5 7 6 (OY) / 4 + 1 p/up (12)
Jules – 5 8 5 (OY) / 3 + 10 KBS (12)
James – 5 5 5 (OY) / 4 (16)
Bec – 5 5 5 (O) / 5 + 250m Rx
Glen – 5 5 5 (O) / 4 + 400m Rx
Mac – 6 6 6 (ringrow) / 4 + 1 P/up
Mel W – 5 5 5 (R) / 4 + 250m (1/2 KPU, 12kg)
Sarah – 5 5 5 (RO) / 3 (12)
Acacia – 5 5 5 (R) / 4 + 4 KBS (14, KPU)
Jen – 6 5 5 (R) / 4 + 375m Rx
Deb – 5 5 5 (RY) / 4 + 50m (KPU, 12kg)
David – 8 5 5 (10kg vest) / 4 + KBS Rx
Bec J – 5 5 5 (O) / 4 + 1KBS (12)
Luke – 8 7 BW 5 (10kg vest) / 4 + 1 BXJ Rx
Rach – 5 5 5 (R) / 4 + 1 P/up (KPU)
Nath – 5 5 5 (R) / 3 + 6BXJ Rx
Mel – 6 6 6 (O) / 5 + 260m Rx
Nick – 8 6 6 / 4 + 7KBS Rx
Sam – 5 7 2 / 4 + 120m Rx
Chels – 5 5 5 (OY) / 4 + 40m Rx
Char – 5 3 (O) 5 (R) / 4 + 350m Rx
Megs – 8 8 8 (RO) / 4 + 100m (12)
Tony – 8 8 8 (OY) / 4 + 200m (18)
Katie – 8 5 4 (R) / 4 + 100m Rx
Brig – 5 5 (R) 3 (O) / 4 + 100m Rx
Rach B – 8 8 8 (R) / 5 (14)
Claudia – 8 7 5 (R) / 4 + 1 p/up (12)
Chrissy – 4 4 4 (PR) / 3 + 50m (KPU, 12, step-up)