Post wod feeling.

Strength:
Deadlift 8×2
Pull Ups 3xmax

Met Con:
3 Rds
90 sec Power Cleans 60kg/40kg
90 sec Rest
90 sec Burpees
90 sec Rest

Jason Khalipa & Neil Maddox are going head to head this weekend.

Open Gym:

Just over a week to go for the European Regional.

Strength:
Snatch 5×3
Front Squat 5RM

Met Con:
15 min AMRAP

15 Push Press 40kg/25kg
10 V-Sits
15 KB Swings 24kg/16kg
10 Gut Busters

Jules & Leah working on Levers.

Strength:
Snatch Balance 2,2,2,2,2
Strict Toes to Bar 3×10

Met Con:
16 Ring Dips
3 Shuttle Sprints
14 Ring Dips
3 Shuttle Sprints
12 Ring Dips
3 Shuttle Sprints…….
………continue alternating between dips and sprints, dropping 2 dips each round until you reach 0 dips.

Theo pushing up a squat.

Strength / Skill:
Rolling out of the handstand
Handstand Walking
Levers

Met Con:
21/15/9
Burpee Box Jumps
Pull Ups

Rich Froning smashed the regional stages with tough competition from the likes of Dan Bailey and Graham Holmberg.

Strength:
Squat 3×5
Weighted Ring Dip 3×3

Met Con:
For 20 mins:

on even mins perform 3 Clean & Jerks
on odd mins perform 3 Muscle Ups

C&J: will be as heavy as possible and touch & go reps.
MU: Advanced=unbroken / intermediate = broken or scaled

Farmers carry.

Met Con:
3 x 3min AMRAP’s. At the end of each AMRAP there is 2 mins until the next. In this time you have a 200m run and then rest for the remaining time.

1 min Farmers Carry Shuttles starting each shuttle with 5 deadlifts
1 min Shoot Throughs
1 min Toes to Bar

Monika showing us how it's done.

Open Gym:

Simple.

Met Con:
‘Elizabeth’
21/15/9
Squat Clean 60kg/42.5kg
Ring Dip