3 rounds for time of:
Run 400m
12 Power Snatch 52.5kg (35kg)
6 Bar Muscle-Ups

Rx’d+ = 60kg (42.5kg)

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GOOD LUCK TO JODIE WHO IS HEADING TO WAGGA TODAY FOR HER ADF TRAINING!! IT’S BEEN AWESOME TO WATCH YOU GROW OVER THE LAST YEAR – YOU WILL BE MISSED!!

50-40-30-20-10 reps of:
Walking lunges
Double unders
Dumbbell hang power clean 22.5kg (15kg)

Rx’d+ = 25kg (17.5kg) dumbbells

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Bench Press

1-10-1-20-1-30

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In teams of 2-3, for time:

60 Alternating Pistols
50 Dumbbell Thrusters 22.5kg (15kg)
40 Box Jumps 24′ (20′)
30 Deadlifts 85kg (60kg)
20 Power Cleans 85kg (60kg)
10 Front Squats 85kg (60kg)

– Disperse reps as you like between team members.

– One bar, one load per team.

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20 min AMRAP
15 Calorie row
20 Burpees
2 Legless rope climbs

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A) 15 mins to work on Hand Stand Push Ups

B) 9 min AMRAP
5 Sumo Deadlift High Pull 52.5kg (35kg)
5 Strict Hand Stand Push Ups

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Five rounds for time of:
25 KettleBell Swings 32kg (24kg)
25 Sit Ups
25 Pull-Ups

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