Complete as many rounds as possible in 8 minutes of:
1 Snatch @ 85%
5 Burpees
7 Box jumps (boys: 24�; girls: 20�)

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Snatch Grip Push Press for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 70% of snatch 1RM

Good morning 3×5 reps

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Snatch for load:
Work up to 75% then
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%

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Complete 5 rounds for time of:
1000m Bike
15 Sumo deadlift high pulls (boys: 40kg; girls: 29kg)
12 Toes-to-bars

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Romanian Deadlift for load:
#1: 6 reps @ 50%
#2: 6 reps @ 50%
#3: 6 reps @ 50% of back squat 1RM

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Deadlift for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
#5: 5 reps @ 70%
#6: 5+ reps @ 70% of training 1RM

*Add 1kg to training max for each additional ‘+’ rep from 2 weeks ago

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Complete 8 Tabata intervals at each station:
Pull-up
Ring dip
Bottom-to-bottom squat

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Bench Press for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
#5: 5 reps @ 70%
#6: 5+ reps @ 70% of training 1RM
(Perform muscle control pull apart between sets.)

*Add 0.5kg to training max for each additional ‘+’ rep from 2 weeks ago

Triceps push-ups 3×8-12 reps

Face pull with band 3×12 reps

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21-15-9 reps for time of:
• Thruster (boys: 42kg; girls: 30kg)
• Pull-ups

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Back Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
#5: 5 reps @ 70%
#6: 5+ reps @ 70% of training 1RM

*Add 1kg to training max for each additional ‘+’ rep from 2 weeks ago

GHD hip extension (weighted) 3×10 reps

Ab wheel 3×8 reps

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