7 rounds for time:
5 Power snatch, 60kg (42.5kg)
1 x sub 40sec 200m sprint

-Redo sprint again if not faster than 40sec.
-Rest as needed between rounds

Post load and times to comments.

HAPPY BIRTHDAY MICKY BEVEGE!!

A) Max reps (x5):
Muscle-ups (rings)

B) Thruster
1-1-1-1-1

-From the racks.

Post rep rounds and loads to comments.

Individually or in pairs complete the following,

As many rounds as possible in 30mins of:
Run 400m
6 Rope ascents, (15ft)
Run 400m
30 Plyometric push-ups

-Complete the run together but accumulate reps however between pair.

Post time to comments.

A REMINDER THAT DUE TO THE CALOUNDRA SHOW DAY PUBLIC HOLIDAY WE WILL ONLY BE RUNNING THE 5AM/6AM.7.30AM SESSIONS FRIDAY. SATURDAY MORNING RESUMES AS PER NORMAL 🙂

“DT”

5 Rounds for time of:
12 Deadlifts, 70kg (50kg)
9 Hang power cleans, 70kg (50kg)
6 Push jerk, 70kg (50kg)

-One bar, one load per person.

Post load and time to comments.

A REMINDER THAT DUE TO THE CALOUNDRA SHOW HOLIDAY TOMORROW, WE WILL ONLY BE RUNNING THE THREE MORNING SESSIONS AT 5AM/6AM/7.30AM FRIDAY MORNING. NORMAL SCHEDULING RESUMES SATURDAY MORNING 🙂

A) 1 Max rep effort:
Pull-ups

-Strict, kipping or butterfly all acceptable.

B) As many rounds and extra reps as possible in 15 mins of:
15m Handstand walk
30m Walking lunge

Post rounds and distance completed to comments.

A) Behind the neck jerk
5-5-5-5

-From the racks.

B) Each effort for time:
Row 500m

Superset reps.

Post load and time for all working sets to comments.

HAPPY BIRTHDAY ANDREW!!

50-40-30-20-10 reps for time of:
Wall ball shots, 10kg (6kg)
GHD sit ups
Box jumps, 24″ (20″)

Post load and time to comments.