Deadlift 1×5@85% 2×3@90% 2×2@95% Complete as many reps of the 10 minute ladder: 3 Push Jerk 60/40 3 Chest to Bar Pull Ups 6 Push Jerk 60/40 6 Chest to Bar Pull Ups 9 Push Jerk 60/40 9 Chest to Bar Pull Ups… Post load and reps to the whiteboard.
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Rest Day
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No sessions on today due to the Allstar Finals on the Sunshine Coast. Good luck to all those competing. Here is a WOD that can be completed at home. For Time: 30 Burpees 400m Run 60 Butterfly Sit Ups 400m Run 90 Air Squats 400m Run Post time to comments.
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Push Press 3-3-3-3 @ 90% Complete as many rounds as possible in 9 minutes of: 16 Kettlebell Swings 24/16 8 Power Cleans 60/40 12 Box Jumps Overs Post load and rounds to the whiteboard.
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Back Squat 2×5@85% 3×3@90% Skill: Handstand Push Ups Complete 3 rounds for time of: 15 Handstand Push Ups 12 Toes to Bar 10 Overhead Squats 60/40 Post load and time to the whiteboard.
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For Time: 21-15-9-3 Deadlift 110/75 Burpees 300m Sandbag Run Post time to the whiteboard.
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Push Jerk 3-3-3-3@90% For Time: 24 Pull Ups 6 Snatch 70/45 20 Pull Ups 6 Snatch 70/45 16 Pull Ups 6 Snatch 70/45 *Power or full snatch will be allowed Post load and time to the whiteboard.
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Front Squat 2×5@85% 3×3@90% Complete as many reps as possible in 10 minutes of: 10 Ring Muscle Ups 30 Wall Balls 10 Shoulder to Overhead 70/45 20 Box Jumps 50 Double Unders Post load and rounds to the whiteboard.
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Rest Day
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Partner WOD 18 minutes Teams of 6 Row 3km Then in pairs for the remaining time complete: 15 Back Squats 70/45 24 Kettlebell Swings 24/16 15 Push Ups Post rounds to comments.
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