Monday
BANK HOLIDAY – 5:30/6:30PM CLASSES ONLY. MEMBERS MUST BOOK IN HERE.
15 minutes to establish a 1RM Hi-Hang (with hip) Snatch.

-then-

3 rounds for time of:

5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 T2B
Run 200m

Tuesday
EMOM 10
1 Squat at 95% (3RM = 100%)

-then-

AMRAP 10
15 Burpees
15 Pullups

Wednesday
7X2 Heaving Snatch Balance – heaviest possible, rest 45 sec.

-then-

20 minutes to complete (not for time)…

5 rounds of:

-ME HSPU (regionals standard)
-8 Seated Shoulder Press: Heavy
-8 Good Mornings: Heavy

Friday
5X3 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 90 sec.

-then-

4 rounds for time of:

6 Box Jumps 36/28″
12 C2B Pullups
24 OHS 30Kg/20Kg

Saturday
10am Class Only (for those not taking part in the Team Throwdown)

EMOM for 7 minutes:

3 HBBS @ 85%

Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.

-then-

For time:

5 Cleans (full squat) 100Kg/65Kg
20 Ring Dips
4 Cleans (full squat) 100Kg/65Kg
15 Ring Dips
3 Cleans (full squat) 100Kg/65Kg
10 Ring Dips