FRIDAY

Yesterdays 9.30am Class benching

A) Snatch Complex

Power Snatch + OHS + Snatch

B) Running Chief

5 x 3 Minute Rounds with 1 Minute recovery after each round

-Buy In-

1/2 Gasser

-Then-

3 Power Clean 61/43/35

6 Push Ups

9 Squat

THURSDAY

Yes, Jessica took Jehty on her 600m run yesterday.

A1) DB/KB Bench Press
Accumulate 100 reps in as few sets as possible.

(A2) Any Handstand skill modality (After every Bench set)

B) 15-21-9
G2O 43/30/25
Pull-Ups

WEDNESDAY

Yesterdays 7pm class

A) Deadlift
8 reps @ 55%
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
2 reps @ 90%
2 reps @ 90+%

B) For Time
600m Run
-Then-
4 Rounds
10 Sumo Deadlift @ 65%
10 Wall Balls 10/9ft 9/6kg
10 TTB

TUESDAY

Head Coach coming in from a 400m "Run"

(A) Back Squat
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
2 reps @ 85%
MAX Reps @ 80%

(B) 4 Rounds
10 Goblet Squats: 32/24/20
20 RKB Swings: 32/24/20
30 Double Under's

MONDAY

James and Jake benching together.

A) Clean
2 x 75%
2 x 80%
2 x 85%
2 x 90%

B) Every 3min (15min)
Run 250m
10 Box Jumps 24/20
1 Clean

Scoring - Your total score is the sum of your heaviest successful Clean performed within each of the minute increments (eg 50+55+57+0(Fail)+55=217).  You may make multiple attempts within the 3 minute increment, but only the heaviest attempt will count.