Lift: Hang Power Snatch 3-3-3
Power Snatch 3-3-3
WOD:
power snatch 135/95
pull-up X 2
15-12-9
for time
notes: the pull-up reps are double the snatch reps.  Yes there are 2 lifts.
Mobility: LAX ball shoulder smash
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Doug

Lift:  Front Squat 3-3-3-3
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WOD:
20 OH plate lunge (in place) 45/25
30 double-unders
AMRAP 10 minutes
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Mobility: barbell quad smash
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Tiffany

Lift: Bench Press 8-6-4-2-8
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WOD:
Run 1 mile
50 push-ups
run 800
30 burpees
run 400
20 HSPU
For time
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Mobility: hand in a high band, turn away, chest and anterior shoulder
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Hugo moving some serious weight

Lift: warm-up the deadlift


WOD:
20 wall ball
10 deadlifts 225/135
*5 rounds*


Mobility: bottom of a squat, peanut to lumbar back

Adam – the leader of Strongman Saturday

10am Saturday mornings if you’re interested….

Lift: push jerk 3-3-3-3


WOD:
8 push jerk 135/95
run 200m
8 box jump 30/24
AMRAP 12 minutes


Mobility: Overhead band distraction

Dean

Lift: Back Squat 4 X 6 between 70-85%


WOD:
one minute of max rep front squat 115/75 (from ground)
one minute rest
*3 rounds*
score is total reps


Mobility: pre lift banded lunge

J. Ross – leading the troops

Test:
row 500m @ 33+ strokes per min
row 500m @ <25 strokes per min
at least 2 minute rest between


WOD:
row 1k then
4 rounds of
25 pull-ups
25 push-ups
*for time*
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Mobility: grab post thumb down turn away hitting bicep and chest

Mia – Pukie is always watching

Warm-up : agility drills

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WOD:
run 800m
20 Romanian deadlifts 95/65
50 sit-ups
*3 rounds*
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Mobility: trap calves

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Amy

Lift: Clean & Jerk 1-1-1-1-1

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WOD:
100 double-unders
7 hang power clean & jerks 185/115
*3 rounds*

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Mobility: traditional quad and hamstring stretches, get on the mat and spend 10 minutes

Corey