Thursday 23.5.19


Front squat

1 set of 10 reps

1 set of 6 reps

2 sets of 2 reps

1 set of 6 reps

1 set of 10 reps

Rest 2 minutes between sets

In teams of 2


20 dumbbell box step-overs @ 22.5/15kg & 20"

40 devil’s press

80 wall balls @ 9/6kg

80/60 cal row/ski

Cash out


60 seconds plank

immediately into

30 Russian twists

30 reaching sit ups

30 regular sit ups

In remaining time AMRAP GHD sit ups or med-ball sit ups


Olympic Lifting

In 12 minutes establish a heavy snatch grip deadlift + snatch pull

In 12 minutes establish a heavy drop snatch

*drop snatch is similar to snatch balance, but no dip is allowed. Simply drop under the bar into a squat

In 12 minutes establish a heavy single snatch

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