Saturday

A) 20 Minutes -

Clean & Jerk

5 reps @ 60% 1RM
4 reps @ 70% 1RM
3 reps @ 80% 1RM
2 reps @ 90% 1RM
3 x attempts a 1RM.

B) AMRAP 10:

30 x Thrusters (40/30kg)
30 x Burpee Bar touch
30 x Toes to Bar

MOD 1 - 30/20kg

C) For time:

250 x Double Unders

Friday

A) AMRAP 16:

1 x Ring or Bar Muscle Up

3 x Wall Walks

5 x Hang Power Cleans (70/50kg)

MOD 1 - 3 x Pullups + 3 x Dips, 50/35kg.

MOD 2 - 80/60kg

Alternate full rounds

Thursday

AMRAP 20:

5 x Power Snatch (40/30)

10 x Push Ups

15 x Wall Balls

400m

MOD 2 - Full Snatch

Wednesday

OTMEM 9:

1st - Max unbroken ring dips

2nd - 40 x Double Unders

3rd - 10 x KB Thrusters (16/12KG)

MOD 1 - Box Dips

MOD 2 - 24/16kg

For time:

21 - 15 - 9

Front Squats (40/30kg)

Pull Ups

MOD 1 - 30/20kg

BOX BRIEF:

Don't forget to put your name down for the Boys and Girls Day. For those participating, deposits are due as soon as possible. Further info can be found in the events section of the Members Facebook group.

Tuesday

For Time:

14 - 12 - 10 - 8 - 6

Deadlifts (80/60kg)

Toes to Bar

Bar facing burpees

MOD 2 - 100/75kg