Saturday, 05/03/16

04 Mar Saturday, 05/03/16

SATURDAY SCHEDULE:
Open 16.2
– Rolling waves from 6am until done, in order of arrival.
– A new wave will begin every 8 minutes.
Barbell Free and Weightlifting
– 7am to 8am as per the regular timetable
As there is the potential for the Open workout to be very brief with the cutoff times there will be an optional extra.

Open 16.2
With successive 4 minute cutoff points, complete a round of:
25 Toes-to-Bar
50 Double Unders
15 Squat Cleans (61/43kg)
– If the work is completed for that round progress immediately to the next round. You do not need to wait for the next 4 minute interval to begin.
– For each new round the number of Squat Cleans decreases by 2 reps and the weight increases for a maximum of 5 rounds.

Optional Extra
– 3 rounds for time:
15 LH Dumbbell G2OH (Alt. 1 x 20/15kg)
15 Squats
15 RH Dumbbell G2OH (Alt. 1 x 20/15kg)
15 Squats

7am Barbell Free
4 rounds for time:
400m Run
30 KB Swings (24/16kg)
20 Weighted Lunges (Alt. 1 x 24/16kg)
10 Toes-to-Bar