Warm Up:
Clean & jerk drills

Strength:
Clean & Jerk 10×1

Met Con:
10-1
Hang clean thrusters 40/30kg
Chest to bar pull ups

Warm up:
Double under technique

Met Con 1:
75 double unders
30 KB cleans 2×32/20kg
75 double unders

Met Con 2:
21/15/9
Pull ups
Push ups

Warm up:
Double under technique

Strength:
In a team of 3 score a total reps of bench press at 85/55kg in 5 mins
Then
A total score of strict chin ups in 5 mins
*only 1 can work at a time

Met Con:
Team Wod

Warm Up:
Snatch drills

Strength:
Snatch 3×3
Squat 4×6

Met Con:
4 rds
300m row
30 wall balls 9/6
15 pull ups

Warm Up:
Agility drills

Strength:
3 front lever holds
3 back lever holds

Met Con:
For 20 mins complete
5 clean & jerks (T&G) on even mins
0-30 sec L-sit on odd mins
*Any style clean
**L-sit time depends on ability

Due to holding a BWL coaches course today there will be no open gym. Feel free to get together and go for a run.

Warm Up:
Double under technique

Met Con:
‘Barbara’
5 rds
20 pull ups
30 push ups
40 sit ups
50 squats
3 mins rest

Warm Up:
Double under technique

Strength:
Bent over row 5×3
Push press 3,3,2,2,1,1

Met Con:
21,15,9
Power snatch 50/35kg
Handstand push ups

Due to the schools open evening there will be no parking on site tonight. For today only the 18:15 class will be an Olympic Weight Lifting class.

Warm Up:
Snatch drills

Strength:
Snatch 3×3
Squat 4×6

Met Con:
Team wod