Monday Public Holiday - Open Gym 8 - 10am. No other classes.
LOST KEYS - Can everyone from the Friday 6am class please check your bags/gym gear for a set of car keys that have gone missing? We know many of you have already looked, please...
Power Clean (62.5/45kg)
Then choose one, two or three of the following options (clock keeps ticking)
A) 20 Front Squats (62.5/45kg)
B) 40 Pull-Ups
C) 80 Double Unders
Rx'd: There will be a 45 minute time cap. Get yourselves properly warmed up and you will begin the workout before the main group.
Scaling/Modifying: 3 rounds for time. There will be a 30 minute time cap. Coaches will direct the main group.
5 rounds for time:
Progression (Reps x % of previous 3RM, or .925 x previous 1RM. Have your numbers ready.)
10 x Bar
7 x 60% (60 seconds rest)
5 x 70% (60 seconds rest)
3 x 80% (90 seconds rest)
2 x 90% (2 minutes rest)
1 x 95% (2 minutes...
With a 20 minute time cap
Then AMRAP in the time remaining:
7 Strict Pull-Ups (^Muscle-Ups)
14 Thrusters (35/25kg) (^50/35kg)
21 Double Unders (^42)