MONDAY OPEN BOX

Tomorrows Public Holiday Monday will have an OPEN BOX from 8.30 - 10am

SATURDAY MAKE UP SESSION

Alex & Skip getting in sync during the partner WOD

CLEAN & JERK

Warm Up
Junk Yard Dog + MAX Height box jump in 6 attempts
(A) CLEAN & JERK
Start at 70% & perform 1-1-1-1-1
Add 5kg & perform another 1-1-1-1-1
Add 2.5kg & perform a single (1)
Add 2.5kg & perform a single (1)

Add 2.5kg & perform a single (1)

Add 2.5kg & perform a single (1)

Add 2.5kg & perform a single (1)

(B) 6min to find Heaviest Hang Power Snatch

THEN 10min AMRAP

5 CTB PullUps

4 Burpees

3 Snatch Grip Deadlift (Same weight as HPS)

2 Box Jumps (Same as warm up)

1 Power Snatch (Same as MAX HPS)

SKILL DAY

(A) SKILL WORK
ROPES & GYMNASTICS

(B) FOR TIME
Run 800m
30 OHS
RUN 800m
**You choose weight but complete OHS in no more than 2 sets

SNATCH

(A) SNATCH (Up starting weight 2.5kg If you made all lifts last week or drop if didn't)
Start at 70% & perform 1-1-1-1-1
ADD 5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)

Thats 20 reps.

(B) 4 Rnds
5 x KB G2O (L) 24/16
5 x (L) One arm Swing Russian
5 x KB G2O (R)
5 x (R) One arm Swing
1/2 Gasser

NOTE: Prep Group do C&J after Snatch, just like last Wednesday.