THURSDAY

Aneesh and Shane at yesterdays 6.00am Class.
Total Spunks.

A) Power Snatch

5 Sets of 3 @ 70% of your Snatch

B) For Time

-2 Minutes Max Double Unders-

THEN

10-1 Box Jump 24/20"

1-10 Wall Ball 10/9' 9/6kg

THEN

-2 Minutes Max Double Unders-

WEDNESDAY

Wendy and Kathy 

at this mornings 6am Class.

A) Bench Press
Work Up to a 5rm, then
5 Reps at 85%, then
Max Reps @ 80%

B) For Time
Run 200m
15 Snatch 45/35/25kg (any type from the ground)
Run 400m
12 Snatch 50/40/30kg
Run 600m
9 Snatch 55/45/33kg

TUESDAY

Hayley in Bolivia.  

She said....I'll be gone 3 months, 8 or so months later....

A) Clean Complex
Power Clean + Jerk (3+2) Reach a Max
Then 1 Complex each at 85% and 80%

-Technical Primer-
Muscle Clean + Push Press
3 Sets

B) 5 Rounds
10 Push Press 45/35/30kg
10 KB Swings 24/16kg
5 Burpees*
*Max Height Jump

MONDAY

A) Back Squat
1x6@70%
1x6@80%
1x3@90%
1x2@95%

B) 3 Rounds (Speed)
25 Thrusters 35/25/20kg
15 TTB
-30 Second Recovery between Rounds-

C) Skills

Benchmark Saturday

INDIVIDUALS
Annie Grace
50-40-30-20-10 30 Clean & Jerk: 61/43/35
Double Unders
Sit Ups

TEAMS
Workout 1
Jackie
Grace
Isabel
Fran

NOTE: 20min cap to complete all 4 girls. One athlete in a team of 4 is to perform one of the girls, with only one athlete working at any time. Only one bar to be used throughout all 4 workouts.

Workout 2
Annie (Unbroken)
With only one athlete working at any time. Athlete one performs unbroken double under's, then the next athlete performs double unders etc. Anytime reps are not unbroken the whole team must perform 5 burpees.
The sit-ups are performed simultaneously & synchronised by the whole team.