Members

Everyone 10 rounds 12kb swings 24/16kgs 12 burpees 12 push press 40/30kg 200m run

Active: Front Rack Lunge: 5×6 (E/S)   5×3 Pullups (5 second Eccentric   Athletic: Front Rack Lunge: 5×6 (E/S)   Weighted Pull Ups: 5×5   Competitive: Front Rack Lunge: 5×6 (E/S)   Weighted Pull Ups: 5-5-3-3-1-1   Everyone: 15min AMRAP 5x Snatch @ 60/40 10x Push Ups 15x Box Jump Over (24/18)

 Active: 5x Rounds: To work up to a challenging weight. Snatch Press x2 + Overhead Squat x2   Athletic: 5x Rounds: Snatch Push Press x2 + Overhead Squat x2   Competitive: 15mins: Work up to a heavy complex of Snatch Balance + Overhead Squat   Everyone: 10-1 Hang Cluster (52.5/35) (42.5/30) T2B / (Progression