That feeling when you achieve your goal for the year!!

Clean and jerk
2-2-2-2-2-2-2-2-2-2

-Reps do NOT have to be touch and go.

Post loads for all ten sets to comments.

For time:

1 Round of:
100 Double unders
50 Air squats
25 Push press, 42.5kg (30kg)

2 Rounds of:
60 Double unders
30 Air squats
15 Push press

3 Rounds of:
40 Double unders
20 Air squats
10 Push press

Post load and time to comments.

HAPPY BIRTHDAY BIG NUTS DAVIS AND CARLIE!!

4 Rounds each for time of:
Row 500m
15 Burpees
Run 400m

-Start a new round every 10mins.

Post each individual effort to comments.

In pairs complete the following,

Complete as much as possible in 16 minutes of:
100m Sandbag carry, 25kg (15kg)
5 medicine-ball cleans, 10kg (6kg)
100m Sandbag carry
10 medicine-ball cleans
100m Sandbag carry
15 medicine-ball cleans
100m Sandbag carry
20 medicine-ball cleans
and so on….

Etc., adding 5 med-ball cleans each round.

-One bag and ball per team.
-All athletes can work at once but can NOT progress to the next SB carry until all MBC’s are complete.

Post loads and reps completed to comments.

HAPPY BIRTHDAY CORINA!!

A) 10mins to set 1-2 September goals.
-Specific: to what you’re trying to achieve.
-Realistic: to your own ability.
-Achievable: within 3-4 weeks.

*Note: Bring them to the gym with you and write them up on the board on arrival.

B) Deadlift
7-7-7-7-7

-Touch and go reps only.

C) Max reps:
Ring rows

-Superset reps for B+C.

Post load and reps completed to comments.

HAPPY BIRTHDAY HOMESY!!

5 Rounds for time of:
200m Farmers carry, 2x24kg (2x16kg)
20 Deficit push-ups, (off dumbbells you are using)
10 Dumbbell push jerk, 2x25kg (2x15kg)

Post loads and time to comments.

A) 15mins of double and triple under practice.

B) Amrap in 7mins of:
50 Double unders
10 Overhead squats, 60kg (42.5kg)

-Bar taken from the deck.

Post load, rounds and reps completed to comments.