WEDNESDAY

Warm Up
Junk Yard Dog

(A) Clean & Jerk: Find a 1rm

(B) 4 Rounds
10 x C&J: 55/38/30kg
10 x TTB
10 x Box Jump: 24/20 (Step Down)

NOTE: The Clean is ground to shoulder any way.

TUESDAY

Warm up
2 Rounds Unbroken with empty barbell

(A) Snatch - Build to a Heavy Single

(B) 16min AMRAP
1/2 Gasser
  5 x Hang Power Snatch: 43/35/28
10 x OHS
15 x Pullups

MONDAY

(A) Back Squat 
1X8@65%, 1X8@70, 1X6@80%, 1X6@85% 

(B) 800m Run
THEN
3Rounds
20 x KB Swings 24/16
15 x HR Push-ups
5 x Front Squat 50/35

ANZAC Day MURPH

IMPORTANT SCHEDULE CHANGE

There will be NO 9.30am class this Monday 28/4/2014 Apologies for any inconvenience