MONDAY

WARM UP (2 Rounds)
Empty Bar Complex
5 x Deadlift + 5 x HPC + 5 x Front Squat + 5 x STO + 1/2 Gasser

(A1) Deadlift
Build to a Heavy 3
(A2) 30sec Hold in Pushup Position
NOTE: Perform a set of Pushup holds after every set of Deadlifts

(B) MAX rep Unbroken & linked TTB

(C) 3 Rnds
7 x Clean into Thruster: 43/30kg (No Dumping)
Run 250m

Friday Night FRAN Under Lights

From last weeks Yoga Session we have Jeremy and Haylie in 

the Fish Pose Variation, using blocks.

21-15-9
Thrusters 95/65lb
Pullups

THRUSTER
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed.
The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.
The barbell must
come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

PULLUPS
This is a standard pull-up. Dead
hang, kipping or butterfly pull-ups are allowed, as long as all the require- ments are met. The arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.
NOTE: ** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Thursday

Benching on a Wednesday! Totally going against 

Monday International Bench Day! 

(A) Every 2 minute for 16 minutes
Clean & Jerk: 3 Singles

Notes:  Rest 5-10 seconds between each rep, start around 50% and build up to heaviest possible.  Focus on form over load!


(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
10 Strict Handstand Push-Ups OR Strict Press: AHAP
15 Strict Horizontal Row

UNBROKEN

(A) Bench Press: 5RM
Build in load to a 5RM Bench Press. Use a spotter


(B) Unbroken 
5min AMRAP
10 Box Jumps (24”/20”)
1/2 Gasser

-Recover 2 minutes-

5min AMRAP
10 Wall Balls:
10 KB Swings: 32/24/20

-Recover 2 minutes-

5min AMRAP
10 Pullups
10 HR Pushups

Pause Front Squats

(A) Pause Front Squats EMOTM x 7
Perform 3 Pause Front Squats (No bounce)
3sec pause in bottom, use 70%  from last weeks Back Squat

(B) 15min Clock of 10-8-6-4-2 Compare
Power Snatch - 50/35/25kg
Bar Facing Burpees
NOTE: Once completed & for the remaining 15min time allowance perform a light jog in the car park. Just needs to be a shuffle but keep moving. Use a stopwatch if desired. If you don't get through the reps within the 15min simply record where you got up to. Don't stress about it. Everyone will be moving for 15min.