THURSDAY

#tbt to Christmas Eve workout "Eva"

(A) Hang Muscle Snatch - 4 Sets Of 4
Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

(B) Snatch
Build to a heavy double

(C) Lift Overhead (From floor - No racks)
Men Lift 1500kg Shoulder to Overhead
For Time - Options
30kg = 50reps
40kg = 38reps
50kg = 30reps
60kg = 25reps
71kg = 21reps

Women Lift 1100kg Shoulder to Overhead
25kg = 44reps
30kg = 37reps
35kg = 32reps
40kg = 28reps
45kg = 25reps

STRAIGHT INTO
(For Time)
800m Run
50 x TTB

NOTE: Complete your chosen Shoulder to Overhead option, then as soon as you finish your last rep go straight on to the run etc. Some reps have been rounded up so the minimum weight is lifted.

WEDNESDAY

Happy Birthday Christian.  13 today.

You make us laugh at least 5 times everyday!

A) Bench Press
5 Sets x 7 Reps

B) 4 Rounds For Time
9 Burpees
15 AKB Swing: 24/16kg
12 Deadlift: 70/50kg
9 Push-ups

MONDAY

Double Under's!

A) Back Squats
2x3 @ 75%
1x2 @ 80%
1x2 @ 85%
1x1 @ 90%
1x1 @ 95%

B)  12-9-7
Power Cleans: 60/40/35
C2Bs
Then go directly into:
7-5-3
Hang Power Cleans: 60/40/35
200m Run

FRIDAY

Some of our members enjoying those magical Zooper Dooper's 

after yesterday's 5.30pm class.

(A) "Wicked Clean Complex"
4 Sets building in load
1 Power clean
2 Hang squat clean
3 Push press
4 Power clean
5 Hang squat clean
6 Push jerk
7 Power clean
8 Hang squat clean
9 Split jerk
NOTE: Do the whole complex without dropping the bar

(B) For Quality
12 x Wall-ball: 6/4kg
10 x Wall-ball: 9/6kg
  8 x Wall-Ball: 12/9kg

(C1) "Fran Ladder" 7 mins
3-6-9-12-15...
Thrusters: 43/30/25kg
Pull Ups
(C2) 5min to find MAX Snatch complex
1 x Snatch + 2 x OHS

NOTE: The Snatch complex must be completed without dropping the bar between reps. Any type of Snatch is permitted.

THURSDAY

Aneesh during this mornings 6.00am session, Part 15.1A

Full explanation of standards click HERE
(15.1) 9min AMRAP
15 x Toes to Bar
10 x Deadlifts: 52/34/25
5 x Snatch: 52/34/25

15.1A
6 mins to find Max Clean and Jerk

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

Open Prep Extras
(1) Row 5 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

(2) Turkish Get Ups
5 each side (Build in load)