AusFL Round 2 Event 1 Workout 1 & 2

SUPER YOUTH, BEGINNER    

(A) In teams of 2-AusFL Round 2 Event 1 Workout 1 15-12-9 Squat Cleans 20/15kg, Ring Rows, Lateral Burpees over Bar. Athlete A performs 15 Squat Cleans then Athlete B performs 15 squat cleans. This pattern continues until all reps are completed.(20min Cap) 

(B) In teams of 2-AusFL Event 1 Workout 2-6 Rounds 20 K/B Snatch 12/4kg, 20 Squat with Dumbbell on Chest, 20m Shuttle Run. Athlete A completes a full round of Snatch, Squat & Shuttle then Athlete B completes a full round. This pattern continues until both athletes complete 3 Rounds each.(15min Cap)

FROM THE COACH (A) Ring Rows, change the angle of your feet to get through the reps close to unbroken (B) KB must sit on the chest 

INTERMEDIATE & MASTERS 50-59yrs

(A) In teams of 2-AusFL Round 2 Event 1 Workout 1 15-12-9 Squat Cleans 30/20kg, Ring Rows, Lateral Burpees over Bar. Athlete A performs 15 Squat Cleans then Athlete B performs 15 squat cleans. This pattern continues until all reps are completed.(20min Cap) 

(B) In teams of 2-AusFL Event 1 Workout 2-6 Rounds 20 K/B Snatch 16/8kg, 20 Squat with Dumbbell on Chest, 20m Shuttle Run. Athlete A completes a full round of Snatch, Squat & Shuttle then Athlete B completes a full round. This pattern continues until both athletes complete 3 Rounds each.(15min Cap)

FROM THE COACH (A) Ring Rows, straps must hang directly from the pull-up bar (B) KB must sit on the chest  

ADVANCED & MASTERS 40-49YRS  

(A) In teams of 2-AusFL Round 2 Event 1 Workout 1 15-12-9 Squat Cleans 35/25kg, Ring Rows 20"Box, Lateral Burpees over Bar. Athlete A performs 15 Squat Cleans then Athlete B performs 15 squat cleans. This pattern continues until all reps are completed.(20min Cap) 

(B) In teams of 2-AusFL Event 1 Workout 2-6 Rounds 20 D/B Snatch 20/12kg, 20 Squat with Dumbbell on Chest, 20m Shuttle Run. Athlete A completes a full round of Snatch, Squat & Shuttle then Athlete B completes a full round. This pattern continues until both athletes complete 3 Rounds each.(15min Cap)

FROM THE COACH (A) If you are competing on saturday then come in and mobilise, practice movement patterns etc if you wish or take the day off  

ADVANCED STRENGTH ONLY

CATCH A MISSED SESSION