You will have the choice to work on this throughout the session or to hit the metcon as well.
30 Power Snatches ( @50% of 1RM Snatch )
There is another ticket to the Pan Pacific Masters available. If you are interested speak with one of the trainers at the gym.
6.30, 7.30, 8.30am
“Bergeron Beep Test”
7 Thrusters (35/25kg)
Continue on the minute for as long as you are able. Once you...
Add weight each set.
Also choose one movement from the following two options to perform as a super set:
Handstand Walk (metres)
Open Gym Metcon
60 Double Unders
20 Deadlifts (60/40kg)
10 Alternating Kettlebell G2OH
If anyone aged 30+ would like to enter the Pan Pacific Masters Brendan Matthews has a ticket available. His contact details are on the community board at the gym.
AMRAP in 10 minutes:
5 Power Snatches (60/40kg)
7 Ring Dips
9 DB Hang Cleans (2 x 20/15kg)
All members - It is great to see so many of you using the Crossover Symmetry and some of you are already noticing a positive difference as a result. As a reminder though, when you are finished using it please hook the system back up...
3 x 7 x 75-80%
Then Max Effort Push Press in 1 minute at heaviest weight
3 x 7 x 75-80%
Then Max Effort Front Squat in 3 minutes
- Score = Load x Reps (you may choose any weight to load on the bar)
Rotating through the three movements, OTM for 24 minutes:
10 Toes-to-Bar (Optional Extra - 10 Pushups)
10 KettleBell Swings (Optional Extra - 10 SDHP)
10 Weighted Lunges (Optional Extra - Plank for the remainder of the minute)
- You can also scale the Optional Extras to a suitable level...