Sorry for the hair cut boys 😉

A) 15mins to work on:
Handstand push-ups

B) 21-15-9 reps for time of:
Handstand push-ups
Dumbbell hang cleans, 22.5kg (15kg) dumbbells

Rx’d+ deficit HSPU’s/ 25kg (17.5kg)

Post load and time to comments.

HAPPY BIRTHDAY PAULY ROBBO!!

10 x 1min rounds of:
3 Thrusters, 75kg (50kg)
Sprint 50m
Max reps, toes to bar

Rest precisely 2mins between rounds.

Post load and toes to bar reps completed for each round to comments.

A) Muscle snatch
1-1-1-1

B) Power snatch
1-1-1-1

C) Snatch
1-1-1-1

Try increment loads across all sets.

Post all working sets to comments.

5 Rounds for reps of:
1min: Colorie bike
1min: Push press, 35kg (25kg)
1min: Deadball cleans (alternating), 35kg (25kg)

Rest precisely one minute between rounds.

Post loads and total reps completed for each exercise to comments.

In teams of 2-3 complete the following,

50-40-30-20-10 reps for time:
Dumbbell thrusters, 2x25kg (2x15kg) dumbbells
Chest to bar pull-ups

Post load and team time to comments.

Perform 7 sets of the sequence:
2 Cleans
3 Split jerk

Increment loads over all sets.

-Touch and go reps only with the squat clean.

Post all loads for working sets to comments.

3 Rounds for time of:
30 Kettlebell swings, 24kg (16kg)
20 Triple unders
Run 400m

Post load and time to comments.