20 C2B pull-ups

30 DB Box Step Ups 20/35

40 toe to bar

50 DB summo deadlift high pull 20/35

rest 3:00

50 DB SDLHP

40 toe to bar

30 DB Box Step Ups

20 C2B

Emma

A. Snatch Week 4 Day 1Snatch – heavy 3, drop between reps

B. 10 Rounds for Time

250m Row

15 Wall Balls

Melissa and Branka

A. Mobility couch stretch, LAX ball to shoulder and pec

B. Power clean 1-1-1-1

C. (from Main site)

Power clean 95/135

bar facing burpee

15-12-9-63

A. GHD sit-ups 3 sets of 15-25 reps

B. DB Bench press 12-10-8-12

C. Row 250m X 6

approximately 2 minute rest between, score slowest

Kirsten

A. Snatch week 3 Day 1

2 position Knee and Floor, heavy complex for the day – 20 minutes

B. (adapted from main site)

40 double unders

80ft. walking lunge (length of the gym)

80ft. bear crawl

AMRAP 16

Randy