Saturday, 3 June 2017


2 rounds for time
32 Heavy KB Swings
16 Burpees
8 Dips
4 Handstand push ups (M1: DB L sit shoulder press)

Friday, 2 June 2017


Skill: 4x6 Hang snatch (Use time to focus on bar path and initial pull)

Conditioning: "Cement mixer"

Every 4 minutes complete the following 6 times
Run 400
12 Toes to bar

Thursday, 1 June 2017


Strength: 5x8 Bent over row

Conditioning: 22 minute AMRAP in pairs. Split it however you like, both people complete all the runs.
30 Thrusters
30 Box jumps
Run 200m
30 Pull ups

M1: 15/20
Rx: 30/40
M2: 35/45

Every 2 minutes complete 3 rope climbs to the roof

Wednesday, 31 May 2017


Skill: Squat snatch with a pause at the bottom.
Use this day as a skill day. If you are proficient at this lift then you are free to test yourself with heavy weight. Otherwise use the coach and focus on technique

Conditioning: 4 Rounds for time with a 20 cal on the assault bike buy in.
10 Front rack lunge steps
10 Shoulder to overhead
10 Burpees
10 Hang power cleans
20 Cal assault bike cash out

4x10 Back extentions
3x8 Back squat

Tuesday, 30 May 2017


Masters league 17.4

16min AMRAP – Total Reps
9 Calorie Row
21 Bar Facing Burpees
9 Thrusters
15 Calorie Row
15Bar Facing Burpees
15 Thrusters
21 Calorie Row
9 Bar Facing Burpees
21 Thrusters

( 30/20kg, 40/30kg, 45/35kg)