Monday-(A) CrossFit Aphesis "Last one Standing Workouts"
Tuesday-(A) SSS 5 (B) 1km Run, 10 Muscle Ups, 800m Run, 8 Muscle Ups, 600m Run, 6 Muscle Ups, 400m Run, 4 Muscle Ups, 200m Run, 2 Muscle Ups,100m Run
Wednesday-(A) Hang Snatch Technique (B) 3,6,9,12 Hang Power Snatch 50/35kg, OHS & 33,66,99 Double Unders between sets (C) 1RM Hang Snatch in 10mins
Thursday-(A) Split Jerk Technique (B) 3 Rounds 20 Deadlifts 60/40kg, 40 Wallballs (C) 1RM Split Jerk in 10mins
Friday-(A) Hang Clean Technique (B) 21,18,15,12,9,6,3 Hang Power Clean 50/35kg & T2Bar (C) 1RM Hang Clean in 10mins
Saturday 6am-Catch a missed session or "Nicole"
Saturday 7am-Open Box Mobility
Saturday 8am-Beginner Intermediate "Nicole"
Saturday 11am-Catch a missed session or Open Box
Sunday 11am-Swim 1km, Row 2.5km or Run 5km
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