Monday-(A) Rest Day
Tuesday-(A) M/E Sumo Deadlift (B) 5min Amrap 5 Deadlifts 120/80kg, 10 HSPU © 5min Amrap 10 T2Bar, 10 HR Pushups
Wednesday-(A) SSS 3 (B) Snatch Technique (C) 16min Amrap 5 M/U, 10 OHS 60/43kg, 15 Burpee Touch (D) 10RM Snatch in 4mins
Thursday-(A) Power Clean + Push Jerk Technique (B) "Macho Man" © 10RM Front Squat in 4mins
Friday-(A) Teams of 2 3 Rounds 20 Thrusters 61/43kg, 40 Box Jumps 24/20", 200 Double Unders (B) 10RM Push Press in 4mins © In 2mins max Handstand walk in metres
Saturday 6am-Advanced "Bergeron Beep Test"
Saturday 7am-Open Box Mobility
Saturday 8am-Beginner Intermediate "Bergeron Beep Test"
Saturday 11am-Open Box + "Macho Man"
Sunday 11am-Swim 1km, Row 2.5km or Run 5km
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