HAPPY BIRTHDAY RYNO!!

“Grace”

For time:
30 Clean and jerk, 60kg (42.5kg)

Or

“Isabel”

For time:
30 Snatches, 60kg (42.5kg)

-10min cap for each.

Post load and time to comments.

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 20kg dumbbells
Women: 12.5kg dumbbells

Rx’d+ = 22.5kg (15kg)

Post load and reps completed for each exercise to comments.

7 x 2-minute rounds of:
Row 20 (15) calories
Max reps, Abmat sit-ups

Rest precisely 2mins between rounds.

Rx’d+ = GHD sit-ups.

Post total number of sit-ups completed to comments.

HAPPY BIRTHDAY DEREK!!

“Candy”

5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

“Maggie”

5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Post option and time to comments.

“Triple 3”

Individually or in pairs complete the following,

For time:
Row 3km
300 Double unders
Run 4.8km

Partition reps and distance between your pair.

Post time to comments.

10 x 1min rounds of:
10 Burpees over the bar
Max reps, Power snatch, 70kg (45kg)

Rest precisely 2mins between rounds.

Post load and total power snatch reps for each round to comments.

Hang clean
1-1-1-1-1-1-1

-From the top of the knee.

Post all loads for working sets to comments.