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13/02/17
A. Clean – 1RM (increase from last mon)
B. 30 Squat Cleans For Time @ 100kg/70kg (or 90% of Part A)
Details10/02/17
A. 15 minute EMOM
Snatch – start light and increase weight to heavy
B. OPEN WORKOUT 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch @ 35/20kg
30 Burpees
30 Snatch @ 60/35kg
20 Burpees
30 Snatch @ 75/45kg
10 burpees
AMRAP Snatch @ 95/55kg
09/02/17
A1. Front Squat; Heavy Double; x6 – rest as needed
A2. Ring Muscle Up; AMRAP; x4, rest as needed
FOR THOSE WHO DON’T –
– Strict Pullup; AMRAP; x4 (if you have 5+ do below)
– Ring Dip; AMRAP; x4 (if you have 5+ do below)
– Ring Dead Hang False Grip Hold; ALAP; x4 (if you can hold this for +10 sec with good tech do below)
– Banded Assisted MU Tech
B. 7 Min AMRAP
1 Length Gym OH DB Walking Lunge @ 2x 22.5kg/15kg
3 Bar MU / C2B / Pullup
1 Length Gym OH DB Walking Lunge @ 2x 22.5kg/15kg
6 DB Burpee Box Step Up
08/02/17
A1. CGBP @ 3010; 2-3 reps; x4, rest 60 sec
A2. Powell Raise @ 3010; 6-8 reps; x4, rest 60 sec
B. OPEN WORKOUT 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 C&J @ 61kg/43kg
3 Toes-to-bar
6 C&J @ 61kg/43kg
6 Toes-to-bar
9 C&J @ 61kg/43kg
9 Toes-to-bar
12 C&J @ 61kg/43kg
12 Toes-to-bar…
C. FLR 5 minutes
DetailsClient Achievements 6.2.17
Wai + Valley first ring muscle ups! Scotty Jones – first bar muscle up Jess – first strict m/u today! Benny B. Hitting 100kg x2 TnG Cleans  Nyssa PB power clean @ 62kg (BW) Nina Cao PB Power Clean 37kg Pat & Dan our 7pm trouble makers grinding through 80kg power cleans for the…
Details