Happy New Year – Gym closed

New Year’s Eve Murph

Snatch:-
3 x 3 high hang snatch primer
(building in weight)

6 x 1
Snatch pull + Hang snatch

Metcon:-
12 min AMRAP
12 Cal row/bike
12 Power clean 55/35kg
12 Over bar burpees
12 STOH 55/35kg

Hero wod:- Naughty & Nice

Strength:-
3 Sets
Turkisth get ups – 3 reps per arm (6 total)
between each round max set of strict T2B

Fight Gone Bad
3 rounds for total reps
1 – Wall ball 6/9kg
2 – Sumo deadlift high pulls 35/25kg
3 – Box jumps 24/20
4 – Push press 35/25kg
5 – Row
6 – Rest

Strength:-
Back Rack reverse lunges
5 x 10

Metcon:-
DT
5 Rounds
12 Deadlifts
9 Hang power cleans
6 Stoh

Rx=70/47.5kg

Gym Closed

Happy Christmas – gym closed!

The Don
66 Deadlifts, 50/35kg
66 Box jump, 24/20″” box
66 Kettlebell swings, 24/16kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 25/17.5kg
66 Wall ball shots, 9/6kg
66 Burpees
66 Double-unders

Strength:-
Squat Cleans 5 x 3

20 min Partner AMRAP YGIG
5 Cals (any machine)
5 Burpees
5 Power Cleans 60/40kg
Partner 1 – performs a complete round then switch