Author: Jim King

From 6am until 9am we will be running waves every 20 minutes of the Open workout. All non-registered members are welcome to come along and do the workout alongside registered athletes. Weightlifting with Paige will be on at 7am. Open 17.4 AMRAP in 13 minutes: 55 Deadlifts (102/70kg) 55 Wall...

A) Heaving Snatch Balance - 10 minutes to build to a heavy single B) Push Jerk 3 x 3 touch and go reps C) Rotating EMOM for 18 minutes 5 x Deadlift + Hang Power Clean + Push Press 4 x Clean + Front Squat + Thruster 2 x 7 Crunches + 7 Leg Raises...

A) For time: 60/50 Cal Row 50 Wall Ball (9/6kg) B) Superset x 5 16 Bulgarian Split Squats (8L, 8R) 10 Ring Dips C) Handstand Work (3 x 10 Strict Press if you can't get upside down) - basic inversions - HSPU (strict, kipping, scaled) - HS Walk ...

6am through to 9am in 20 minute waves. (No Weightlifting at 7am due to Paige assisting through the morning with anyone wanting to improve Snatch technique.) Registered: "Open 17.3" (See video below) Non-registered: AMRAP in 15 minutes: 3 Chest-to-Bar Pull-Ups 3 Power Snatches (45/30kg) 6 Chest-to-Bar Pull-Ups 6 Power Snatches (45/30kg) 9 Chest-to-Bar Pull-Ups 9...

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